跟宇宙完美循環！【小宇宙全開】呼吸引導｜15 min Guided Wim Hof Breathwork

大家好，我是Eddie，歡迎來到我們最爽快的呼吸旅程，我們會進行五個回合的小宇宙全開冰人呼吸法，今天我們就來試試看一個很強大的呼吸法，嘴巴吸氣，嘴巴吐氣，吸氣時嘴巴跟喉嚨全部張開，呈現一個開放式的放鬆狀態，然後就吸氣，像這樣，你會想到你身體的空氣是這樣

你想要怎麼樣都可以，沒有錯的方法，它感覺就像是空氣沒有任何阻礙，在你體內自由地迴圈，避氣時避不住氣也沒有關係，就小心一口氣，然後立刻吐掉後再繼續避氣，今天我們陪伴著身體

察覺體內的所有變化，呼吸是進入身體的終極工具，都可以讓你走進體內，當我們越常感受體內狀況，就越能夠聽到最誠實的真相，而不只是被思想龍捲風，捲進痛苦的深淵裡，好 接下來找到舒服的姿勢

躺著或坐著都可以，然後先閉上眼睛，讓我們回到這個當下，我們每次的呼吸，都從一個微笑開始，三 二 一，Round 1，嘴巴喉嚨全開

讓你的吸吐之間沒有停頓，觀察到念頭時也沒有關係，繼續呼吸不停的迴圈，念頭根本影響不了你，因為你現在只是呼吸

最後十下

五，四，三，二，一，大呼吸器，把身體收緊，能量送上去

放專注在眉間，三，二，一，把氣放掉，一分鐘的閉氣開始，察覺你體內有什麼感覺，陪伴著這些感受

注意力飄走了也沒有關係，繼續回來陪伴就好

最後十秒，三 二 一，大口吸氣，體內的能量想怎麼移動就讓它移動，收緊身體，察覺體內任何的變化，三 二 一，把它放掉

回到正常呼吸，繼續回到思想開始前的狀態，三，二，一，Round two，放鬆肩膀，放鬆下顎

讓肚子跟胸口放鬆自然地跟海浪一樣波動，繼續陪伴著呼吸時帶給身體的感受，如果看到任何念頭或是不耐感，那只是呼吸時的雜音而已，再試一下，5，4，3

2，大口吸氣，然後閉住氣，收緊全身，把能量送上去，三，二，一

把它放掉，閉氣開始，眼睛閉上，放鬆身體，意識進入身體裡，身體裡你能感覺到什麼，那麼把意志力放到體外，那又是什麼感覺

體內跟體外感受上有什麼不一樣，這就是當下

還有30秒

最後10秒，3 2 1，大口吸氣，然後閉氣，收緊身體，感受體感，3 2 1，把它放掉

做得很棒，現在回到正常節奏，感受現在的寧靜，三，二，一，Round 3，全身放鬆的吸氣

每一下呼吸都有意識的靜息

做得很棒 還剩下一半，最後五下，三，二，一，大口吸氣，然後閉住氣，把專注放在眉間

三，二，一，把它放掉，一分半的閉氣開始，察覺你現在無感，所提供給你的所有訊息，念頭闖進來時

那個念頭在哪裡呢，可以找到它的位置嗎，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後十秒

三 二 一，大口吸氣 然後閉住氣，把能量隨著雞椎送上去，意識放在眉間，三 二 一，把它放掉，不用刻意讓你現在的狀態或呼吸方式更好，每一次的呼吸都在讓你的身體更放鬆

呼吸效果只會越來越好，三，二，一，Round 4

做得很棒，繼續讓吸吐間沒有停頓，吐氣的時候放鬆，放掉它就好，讓思緒跟著吐氣一起被釋放，繼續察覺身體的感受

最後十下，五，四，3，2，1，大口吸氣然後閉住氣，察覺你的感受

3，2，1，把它放掉，閉氣開始

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，還有45秒，如果念頭冒出來，早早看念頭是從哪裡出現的

最後十秒，五，四，三，二，一，大口吸氣，然後閉氣

試著把氣移動到腹部，收緊骨盆，三 二 一，把它放掉，很棒，我們剩下最後一個回合了，每一次呼吸都有意識的靜行，我們陪伴著它

三 二 一，五回合

做得很棒，只剩下一半了，每次有念頭出來，就找找看，它是從哪裡出現的，然後消失到哪裡

最後五下，三，二，一，大口吸氣，然後閉氣，臉上帶著微笑

三，二 一，把它放掉，兩分鐘的閉氣開始，繼續觀察身體，被念頭帶走時，就再回去體內感受

還有一分鐘，繼續保持放鬆的，繼續在這個當下

最後十秒

最後十秒，三 二 一，大口吸氣 然後閉氣，放鬆身體，臉上帶著微笑，三 二 一，把它放掉，做得很棒

讓你的呼吸回到舒服跟溫柔的狀態，察覺這個當下，和任何你能感受到的，那接下來我們開始，十分鐘的冥想，冥想時閉上眼睛，坐姿不用太刻意，舒服醒神就好

不會睡著的話躺著都可以，重點是，意識必須要能感覺明亮跟清醒，想象自己是一片天空

任何感受或思想冒出來，都只是飄過天空的雲，雲有辦法影響天空嗎，我們先把身體，選為冥想的標的物，掃描身體裡任何緊繃的感受，然後像鬆開緊握拳頭般，讓它放開就好

如果它要開始緊繃的話，就再次放開它就好，繼續掃描，放鬆

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，接著我們把冥想的標的物換成念頭，當有言語或是畫面格式的念頭出現時，找找看那個念頭是從哪裡冒出來的，是哪個位置，是在頭裡面嗎，脖子裡面嗎，胸口嗎

那是在體內還是體外，我們繼續尋找念頭是從哪裡出現的

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，如果在你的意識中出現一個像是自己有沒有做對的念頭或態度，意識到那也只是一個念頭而已，沒有任何特別之處，找找看它是從哪個位置冒出來的，如果沒有看到任何念頭，那是因為我們沒有意識到它們是念頭

我們就像是那個，看不到自己的眼珠一樣，任何眼珠能看到的東西都不是它，眼珠無法看到自己，那麼你能看到念頭的話，它們是你的嗎

心臟會自動跳動，肝臟會自動解毒，你的大腦其實也一直在自動的運轉，念頭都是自動出現的，我們只要當個觀察者就好

接下來在你心中可能會出現這樣的對話，我有沒有做對啊，應該有吧，你確實是一個很好的男人，你確定嗎？，但是你有感受過嗎？，這個觀察到幾個角色自己對話的東西是什麼？，我們繼續等待下個念頭的出現

觀自到念頭出現前，出現時，天出現後的那個東西是什麼，它的中心點在哪裡，可以抓住它嗎

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，就這樣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

Hi everyone, I'm Eddie. Welcome to our most invigorating breathing journey. We'll do five rounds of full-power Wim Hof breathing. Today, let's try a powerful breathing technique. Breathe in through your mouth. Exhale through your mouth. As you inhale, open your mouth and throat wide and keep them relaxed. Then breathe in like this. Imagine the air moving through your body like this.

Do whatever feels right. There's no wrong way. Feel the air flowing without resistance. Circulating freely through your body. If you can't keep holding your breath, that's okay. Just take a small breath in. Exhale right away, then resume holding. Today, we'll be present with our bodies.

Notice every change within. Breathing is the ultimate way to connect with your body. It brings your awareness inward. The more often we tune into our bodies, the more clearly we hear what's true. Instead of getting caught in a whirlwind of thoughts, and swept into suffering. Now find a comfortable position.

Lie down or sit. Close your eyes. Come back to this moment. Each time we breathe, we begin with a smile. 3, 2, 1. Round 1. Open your mouth and throat wide.

Keep breathing without pauses. It's okay if thoughts arise. Keep the breath flowing. Thoughts can't disturb you. Right now, you're simply breathing.

Last ten breaths.

5. 4. 3. 2. 1. Breathe in deeply. Tighten your body. Send the energy upward.

Focus between your eyebrows. 3. 2. 1. Exhale fully. Hold for one minute. Notice the sensations in your body. Stay with those sensations.

It's okay if your attention wanders. Just gently return.

Last ten seconds. 3, 2, 1. Breathe in deeply. Let the energy move wherever it wants. Tighten your body. Notice any changes within. 3, 2, 1. Exhale.

Breathe normally. Return to the stillness before thought. 3. 2. 1. Round 2. Relax your shoulders. Relax your jaw.

Let your belly and chest move freely like waves. Stay with the sensations each breath brings. If thoughts or impatience arise, they're just background noise. Keep going. 5. 4. 3.

2. Breathe in deeply. Hold. Tighten your whole body. Send the energy upward. 3. 2. 1.

Exhale fully. Hold. Close your eyes. Relax your body. Bring your awareness inward. What can you feel inside your body? Now bring your awareness outside your body. What does that feel like?

How do the sensations inside and outside differ? This is the present moment.

30 seconds left.

Last ten seconds. 3, 2, 1. Breathe in deeply. Hold. Tighten your body. Feel the sensations. 3, 2, 1. Exhale.

You're doing great. Return to your normal breathing rhythm. Feel the stillness now. 3. 2. 1. Round 3. Breathe in with your whole body relaxed.

Find stillness in each breath.

You're doing great. Halfway there. Last five breaths. 3. 2. One Breathe in deeply Hold Focus between your eyebrows

Three Two One Let it go Hold for ninety seconds Notice everything your senses are telling you right now When a thought comes in

where is it? Can you find its location? Please like, subscribe, share, and donate to support Mingjing and Diandian Ten seconds left

Three, two, one Breathe in deeply and hold Send the energy up your spine Focus between your eyebrows Three, two, one Let it go No need to improve how you feel or breathe Each breath relaxes your body more

The benefits will keep building Three Two One Round four

You're doing great Keep breathing with no pauses Relax as you exhale Just let it go Release your thoughts with each exhale Keep noticing how your body feels

Ten breaths left Five Four Three Two One Breathe in deeply and hold Notice how you feel

Three Two One Let it go Hold

Please like, subscribe, share, and donate to support Mingjing and Diandian Forty-five seconds left If a thought arises see if you can find where it comes from

Ten seconds left Five Four Three Two One Breathe in deeply Hold

Try directing your breath into your belly Tighten your pelvic floor Three, two, one Let it go Great Just one more round Breathe mindfully with each breath Stay with it

Three, two, one Round five

You're doing great Just halfway to go Whenever a thought arises see if you can find where it comes from and where it disappears

Five breaths left Three Two One Breathe in deeply Hold Smile

Three Two, one Let it go Hold for two minutes Keep observing your body When thoughts carry you away return to the sensations in your body

One minute left Stay relaxed Stay in this moment

Ten seconds left

Ten seconds left Three, two, one Breathe in deeply and hold Relax your body Smile Three, two, one Let it go You're doing great

Let your breathing become gentle and comfortable Notice this moment and whatever you can feel Now we'll begin a ten-minute meditation Close your eyes as you meditate Don't worry too much about your posture Just stay comfortable and alert

You can lie down if you won't fall asleep What matters is keeping your awareness clear and awake Imagine you are the sky

Any feelings or thoughts that arise are just clouds drifting across the sky Can clouds affect the sky? Let's start by making the body the focus of our meditation Scan your body for any tension Then, as if unclenching a fist, just let it go.

If it starts to tense up, just release it again. Keep scanning. Relax.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Now shift your focus to your thoughts. When a thought appears as words or images, look for where it comes from. Where is it? Inside your head? In your neck? In your chest?

Is it inside or outside your body? Keep looking for where thoughts arise.

Please like, subscribe, share, and donate to support Mingjing and Diandian. If you find yourself wondering whether you're doing this right, recognize that this, too, is just a thought. There's nothing special about it. Look for where it arises. If you don't notice any thoughts, it's because you're not recognizing them as thoughts.

We're like an eye that can't see itself. Whatever the eye sees isn't the eye itself. The eye can't see itself. So if you can observe thoughts, are they yours?

Your heart beats on its own. Your liver removes toxins on its own. Your brain is also constantly working on its own. Thoughts arise automatically. Just be an observer.

You may now hear a dialogue like this in your mind: Am I doing this right? I think so. You really are a good man. Are you sure? But have you felt it? What is it that observes these different voices talking? Keep waiting for the next thought to arise.

What is it that's aware before a thought arises, as it arises, and after it arises? Where is its center? Can you grasp it?

Please like, subscribe, share, and donate to support Mingjing and Diandian. Just like that.

Please like, subscribe, share, and donate to support Mingjing and Diandian.