10分鐘【秒入深層睡眠】睡眠瑜珈 10min Guided Yoga Nidra

嘿，我是飛利，今天我們會進行10分鐘的深度睡眠終極心法，它能放鬆你的腦神經，，給你控制心情和情緒的超能力，，隨時找到舒適適合睡覺的狀態，我們會透過專注在不同的感官，，來控制感受到的體感，，能直接讓心跳慢下來

這讓我們能脫離過度思考，，和對現狀或未來的焦慮，直接深深的進入體感和當下，感受深層的放鬆，我們先找個舒服的地方，躺著或坐著都可以，除非我有給特別的指示，我們整個陰道都保持正常的呼吸

也會有要進行深呼吸的部分，最好是從鼻子吸氣，但鼻子不通的話用嘴巴也可以，現在我們先來深呼吸一下，吐氣的時候用嘴巴把所有的氣吐出來

再來一次，鼻子或嘴巴深深的吸進去，再把它完全吐掉，吐氣的時候嘴唇像是用一個很細的吸管吐出來

再重複兩次，這些長的吐氣有降低心率的功效，能直接放鬆神經

現在我們回到正常呼吸的節奏，在你的腦海裡，想像你自己站在你的旁邊，從上往下看著你的身體，想像你拿著一個聚光燈，在指著你的腳

把你的專注力放在你腳接觸到的東西，它可能是襪子，拖鞋，鞋子，或空氣，把專注力放在腳底部的區域，感受它，可能有麻麻的感覺

把專注力放在腳的底部就好

想象這個聚光燈又擴大，現在涵蓋你腳的上方，腳踝，小腿，聚光燈又在擴大，現在也覆蓋著你的大腿，後腿，和腰部

現在你整個下半身，都被包覆在這個聚光燈裡面

用嘴巴或鼻子，深呼吸，再用小吸管，把氣全部吐掉，直到你的肺部完全沒有氣，再深呼吸兩次，每次吐氣的時候，想象你下半身

往下面沉一公分，沉入它在接觸的表面

現在把聚光燈移到腹部，專注地感受你腹部的體感，當你吸氣的時候，肚子會微微地起伏，吐氣的時候，它會往下沉，現在讓聚光燈，擴散到你的上腹部

你的胸腔，脖子，和手臂

繼續正常的呼吸就好，現在專注在你背部的體感，可能是你皮膚在接觸的衣服，椅子或沙發，感受就好，去感受著你背部接觸的東西

嘴巴或鼻子深呼吸，吐氣的時候想象背部和上半身，往下沉一公分，沉入它在接觸的表面，現在回到正常呼吸的節奏

讓我們把聚光燈，移到你的臉，頭頂，和頭的後面，讓我們繼續正常的呼吸，把專注力放在放鬆臉部的肌肉

看你能不能延長你吐氣的時間，現在把聚光燈往下移，覆蓋你的脖子，胸腔，腹部，腰部，腿部，直到你的腳

想象你自己在看著你的身體，完全被聚光燈照著，把聚光燈的亮度調得暗一點，用嘴巴或鼻子深呼吸，再用小吸管把氣全部吐掉

吐氣的時候想像你整個身體在往下沉，沉入它接觸的表面

讓我們繼續正常的呼吸，稍微的動一下你的腳趾，你是能控制你的神經系統的，你能控制你的感知和行動，現在稍微動一下你的腳踝，和彎一下膝蓋，讓上半身往左右晃一下，也溫柔地點一下頭

轉轉你的手腕，稍微提起手臂，再把它放下來，讓我們慢慢地睜開眼睛，你會發現你的神經系統，通常都在處理大量的資訊，大部分也都是視覺資訊，也是我們透過這個練習關閉的感官

你能透過專注你的感知，來控制你感受到的體感，你也能透過把專注力放在身體部位，選擇你想感受到的體感，這就是大腦強大的力量，它能控制你的感知和行動，能讓你進入高度警覺的狀態，也能像我們這樣透過今天的引導

找到深層的放鬆，如果喜歡請幫我分享給你周圍的人，我們每個禮拜六都會進行完全免費的呼吸課程，活動資訊會在我們LINE群組發布，入群連結我會放在下面，下次見啦 掰掰

Hey, I'm Philly. Today, we'll do a 10-minute practice for deep sleep. It helps calm your nervous system, giving you the power to manage your moods and emotions, and settle into sleep whenever you need. We'll focus on different senses to shift how your body feels and help slow your heart rate.

This helps us step away from overthinking and anxiety about the present or future. Come fully into your body and the present moment. Feel a deep sense of relaxation. First, find a comfortable spot. Lie down or sit. Unless I give specific instructions, breathe normally throughout this practice.

We'll also take some deep breaths. Breathe in through your nose if you can. If your nose is blocked, use your mouth. Now, take a deep breath. Exhale fully through your mouth.

Once more. Breathe in deeply through your nose or mouth. Exhale fully. Purse your lips as if blowing through a thin straw.

Repeat twice more. These long exhales help slow your heart rate and calm your nervous system.

Now, return to your normal breathing rhythm. In your mind, imagine standing beside yourself, looking down at your body. Imagine holding a spotlight and shining it on your feet.

Focus on whatever your feet are touching. It might be socks, slippers, shoes, or the air. Focus on the soles of your feet. Feel the sensations. You might notice some tingling.

Just keep your attention on your soles.

Imagine the spotlight widening to include the tops of your feet, your ankles, and your calves. The spotlight widens again, now covering your thighs, the backs of your legs, and your waist.

Your entire lower body is now bathed in the light.

Through your mouth or nose, breathe in deeply. Then, as if blowing through a thin straw, exhale fully. Empty your lungs. Take two more deep breaths. With each exhale, imagine your lower body

sinking a little deeper into the surface beneath you.

Now, move the spotlight to your belly. Focus on the sensations in your belly. As you breathe in, your belly gently rises. As you breathe out, it sinks back down. Now, let the spotlight spread to your upper belly,

your chest, your neck, and your arms.

Keep breathing normally. Now, focus on the sensations in your back. You might feel clothing against your skin, a chair, or a sofa. Just notice the sensations. Feel whatever your back is touching.

Breathe in deeply through your mouth or nose. As you exhale, imagine your back and upper body sinking a little deeper into the surface beneath you. Now, return to your normal breathing rhythm.

Let's move the spotlight to your face, the top of your head, and the back of your head. Keep breathing normally. Focus on relaxing your facial muscles.

See if you can lengthen your exhale. Now, move the spotlight down to cover your neck, chest, belly, waist, legs, and all the way to your feet.

Imagine looking at your body, completely bathed in the light. Dim the spotlight a little. Breathe in deeply through your mouth or nose. Exhale fully, as if through a thin straw.

As you exhale, imagine your whole body sinking into the surface beneath you.

Keep breathing normally. Gently wiggle your toes. You can influence your nervous system. You can guide your awareness and actions. Now, gently move your ankles and bend your knees. Sway your upper body from side to side. Gently nod your head.

Circle your wrists. Lift your arms a little, then lower them. Slowly open your eyes. You'll notice that your nervous system is usually processing a lot of information. Most of it is visual information. Sight is also the sense we switch off in this practice.

By focusing on your awareness, you can control the sensations you feel. By focusing on specific parts of your body, you can choose which sensations to tune into. That's the power of the brain. It can control your perception and actions, bringing you into a state of high alert, or, with guidance like today's,

helping you find deep relaxation. If you enjoyed this, please share it with others. We offer free breathwork classes every Saturday. Class details are posted in our LINE group. I'll put the link to join below. See you next time. Bye!