16分鐘開啟全脈輪！【查克拉提煉】冰人呼吸引導 16 min Guided WimHof Breathwork

嘿，我是飛利，今天我們來一起做四個回合的病人呼吸法，嘴巴吸氣，嘴巴吐氣，我們吸氣的時候先感受肚子，接著再讓氣往胸腔的方向走，吐氣的時候輕鬆放掉就好，不用刻意把氣推出來，像個迴圈一樣，讓吸氣和吐氣之間不要有停頓，我來示範一下

讓我們先來找到舒服的姿勢，你可以躺著或是坐著，試著完全地模仿你聽到的呼吸聲，我們準備開始吧，3，2，1，Round 1

深呼吸，吐氣，吸，吐，吐氣的時候輕鬆放掉，釋放掉所有的壓力和壞心情，吸氣的時候還是讓身體完全的放鬆

做得很棒只剩下一半了，讓呼吸像海浪一樣，釋放掉身體堵塞的能量，3，2，1，雙倍速度，吸吐

3 2 1，大口吸氣 然後閉氣，3，2，1，把氣放掉，一分半的鼻氣開始，掃描你的身體

察覺任何緊繃的部位，它可能是你的臉部或是肩膀，讓它鬆掉，讓我們深層地進入這個當下

如果避不住氣，可以小吸一口氣，吐掉後再繼續避氣，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後15秒，3，2，1

大口吸氣然後閉氣，收緊骨盆和腹部的肌肉，把能量從脊椎送上去，3，2，1，把氣完全吐掉，讓我們來放鬆個幾秒

察覺身體現在的感受，繼續進入這個當下，繼續進入身體裡，我們準備開始下一個回合，3，2，1，Round 2

深呼吸 吐氣，吸 吐，全身放鬆的吸氣，讓呼吸和吐氣之間沒有停頓，你會發現當停頓不見了，思想會跟著消失

吸盡人生你想要的一切，吸盡快樂，吸盡正能量，讓你每一個細胞都充斥著能量，只剩下一半加油，讓我們有意識地進行每一下呼吸

3，2，一，雙倍速度，二，三，二，一

大口吸氣，然後閉氣

3 2 1，把它放掉，我們開始兩分鐘的閉氣，察覺你的身體，深深地感受這一刻

把一切全部放掉，深深地進入這個當下

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後15秒

3，2，1，大口吸氣，然後閉氣，收緊骨盆和腹部的肌肉，把能量送上去，3

2，1，把氣完全放掉，很好，我們準備開始下一個回合，3，2，一

round three，深呼吸，吐氣，吸，吐

還剩下一半加油

三，二，一，雙倍速度，有力量的呼吸

三，二，一，大腿吸氣，然後臂氣，收緊全身的肌肉，三，二

一，把氣完全吐掉，我們開始兩分鐘的鼻氣，現在沒有你任何需要想的事，或要去的地方

讓我們成為觀察者，享受你和你自己的這個時光

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，剩下15秒，3，2，1，大口吸氣然後閉氣，察覺身體現在的感受

3，二，一，把氣完全放掉，放鬆你的身體，繼續進入這個當下，我們準備開始最後一個回合，三

二，一，Round 4，快結束了，現在給我你全部的專注

i know you，3，2，1，雙倍速度

3，2，1，大口吸氣，然後閉氣，收緊全身鎖住這個能量，3，2

1，把它放掉，2分15秒的避氣開始，放鬆你的全身，你會發現你越能進入當下，越能放鬆你的身體，你避氣的時間就會更久，感受你的心跳

試著讓它慢下來

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後15秒，3 2 1，大口吸氣然後閉氣，收緊身體把能量送上去

3 2 1，把它完全吐掉，鼻子小吸一口氣，再把它放掉，現在讓我們的呼吸回到正常的節奏，利用我們現在創造的這個狀態，開始十分鐘的冥想，讓我們先找個舒服的地方坐著

閉上你的眼睛，現在讓我們察覺到，身體就是各種感知會合的空間

看你能不能放掉身體的形狀，去發現你其實並不能感覺到你的腳、腿或手臂，我們就只能感受到體感的變化，我們不需要做任何事，這些體感就會出現在意識的空間，所有的一切都在自己發生，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，如果你感覺注意力不集中

你可以把專注放在呼吸上，或感受其中一個身體部位，像是你的手臂或腿，試著用精準的注意力去感受它

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，讓我們成為一面鏡子，輕輕鬆鬆地反射出現在前面的東西

當你注意到新的體感，看你能不能察覺到，距離，其實並不存在的，不論你注意到了什麼，胸口的感覺，手指，或腿部

體感和意識之間，是沒有距離的，你的意識，並不是在其中一個方向，它就像是個鏡子，所有的一切都會立刻出現在表面上

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，優優獨播劇場——YoYo Television Series Exclusive，放在讓我們來感受背部，你的上背，下背，椅子，和腿的後面

也察覺到這些體感，就是出現在意識的空間裡，它並不是在意識的後面，身體的背部和前面是同樣性質的，一切都在他們自己的地方被意識察覺到

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，在這最後的一分鐘，溫柔地張開你的眼睛，擴張你的視角，去察覺到，你現在看到的陰影和顏色，眼睛看到的一切，跟你的體感

聲音，和思想一樣，它們都是出現在意識空間裡的東西，讓一切，自己發生就好

很好，現在你將回到你接下來的一天，去察覺到，不管生活中發生任何事，你最優先擁有的，就是你的思想，看你能不能擁有意識，和清醒的狀態

度過接下來的一天，卻發現視野，體感，思想，和情緒，它們都在這個空間裡，自己發生

能帶領你做呼吸法是我的榮幸，你透過了自己的努力，給你的身心靈帶來修復和昇華，你該為你自己感到驕傲，讓我們在接下來的一天，把這個正能量和快樂，也帶給你接觸的每一個人，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直播呼吸課程，活動資訊都會在群組裡釋出，我們LINE群組的連結你可以在下面找到，謝謝收看

Hey, I'm Philly. Today, let's do four rounds of this breathing technique. Breathe in and out through your mouth. As you inhale, feel your belly expand, then your chest. Let the exhale go gently. Don't force it. Keep your breath flowing in a continuous loop, with no pauses. Let me show you.

Find a comfortable position. You can lie down or sit. Try to match the breathing sounds you hear. Let's get ready to begin. 3 2 1 Round 1

Breathe in deeply. Breathe out. In. Out. Let the exhale go gently. Release all your stress and negative feelings. Keep your body relaxed as you inhale.

You're doing great. Halfway there. Let your breath flow like ocean waves. Release any blocked energy in your body. 3 2 1 Double the pace. In, out.

3, 2, 1 Breathe in deeply. Hold. 3 2 1 Let it out. Hold for 90 seconds. Scan your body.

Notice any tension. It might be in your face or shoulders. Let it relax. Sink deeper into this moment.

If you can't hold any longer, take a small breath in. Exhale, then hold again. Please like, subscribe, share, and donate to support Mingjing and Diandian. 15 seconds left. 3 2 1

Breathe in deeply. Hold. Tighten your pelvic and abdominal muscles. Send the energy up your spine. 3 2 1 Exhale fully. Relax for a few seconds.

Notice how your body feels now. Stay with this moment. Go deeper into your body. Get ready for the next round. 3 2 1 Round 2

Breathe in deeply. Breathe out. In, out. Breathe in with your whole body relaxed. Keep breathing without pauses. As the pauses disappear, your thoughts will fade too.

Breathe in everything you want in life. Breathe in joy. Breathe in positive energy. Let that energy fill every cell. Halfway there. Keep going. Stay aware of every breath.

3 2 1 Double the pace. 2 3 2 1

Breathe in deeply. Hold.

3, 2, 1 Let it out. Hold for two minutes. Notice your body. Feel this moment deeply.

Let everything go. Sink deeper into this moment.

Please like, subscribe, share, and donate to support Mingjing and Diandian. 15 seconds left.

3 2 1 Breathe in deeply. Hold. Tighten your pelvic and abdominal muscles. Send the energy upward. 3

2 1 Exhale fully. Great. Get ready for the next round. 3 2 1

Round 3 Breathe in deeply. Breathe out. In. Out.

Halfway there. Keep going.

3 Two One Double the pace Breathe powerfully

Three Two One Breathe in deeply Then hold Tense every muscle Three Two

One Exhale fully Begin your two-minute breath hold There's nothing you need to think about now And nowhere you need to go

Simply observe Enjoy this time with yourself

Please like, subscribe, share, and donate to support Mingjing and Diandian 15 seconds left Three Two One Breathe in deeply and hold Notice how your body feels now

Three Two One Exhale fully Relax your body Settle deeper into this moment Get ready for the final round Three

Two One Round 4 Almost done Give me your full attention now

I know you Three Two One Double the pace

Three Two One Breathe in deeply Then hold Tense your whole body to hold this energy Three Two

One Let it go Begin your two-minute, 15-second breath hold Relax your whole body The more present you become And the more you relax your body The longer you can hold your breath Feel your heartbeat

Try to let it slow down

Please like, subscribe, share, and donate to support Mingjing and Diandian 15 seconds left Three, two, one Breathe in deeply and hold Tense your body and send the energy upward

Three, two, one Exhale fully Take a small breath in through your nose Then let it out Let your breathing return to its natural rhythm Using the state we've created Begin a ten-minute meditation First, find a comfortable place to sit

Close your eyes Now notice Your body is a space where sensations meet

See if you can let go of your body's shape Notice that you can't actually feel feet, legs, or arms All we feel are changing sensations We don't need to do anything These sensations simply appear in awareness Everything happens on its own Please like, subscribe, share, and donate to support Mingjing and Diandian If your attention wanders

Focus on your breath Or feel one part of your body Like your arms or legs Explore it with precise attention

Please like, subscribe, share, and donate to support Mingjing and Diandian Let yourself be a mirror Effortlessly reflecting whatever appears

As you notice a new sensation See if you can notice That distance Doesn't actually exist Whatever you notice A feeling in your chest Your fingers Or your legs

Between sensation and awareness There is no distance Your awareness Isn't located in any one direction It's like a mirror Everything appears instantly on its surface

Please like, subscribe, share, and donate to support Mingjing and Diandian YoYo Television Series Exclusive Now bring your attention to your back Your upper back Your lower back The chair And the backs of your legs

Notice that these sensations, too Appear within awareness They aren't behind awareness The back and front of your body share the same nature Everything is noticed right where it is

Please like, subscribe, share, and donate to support Mingjing and Diandian In this final minute Gently open your eyes Widen your gaze Notice the shadows and colors you see now Everything you see just like your body sensations

sounds and thoughts appears in the space of awareness Let everything happen on its own

Very good Now, as you return to your day notice that whatever happens in life what comes first is your mind See if you can stay aware and fully present

throughout the rest of your day Notice how sights body sensations thoughts and emotions all arise in this space on their own

It's an honor to guide your breathwork Through your own efforts you've restored and uplifted your body, mind, and spirit Be proud of yourself As you go through your day share this positive energy and joy with everyone you meet If you enjoyed this, please share it with others

We offer a completely free live breathwork class every Saturday Class details are posted in our group You'll find the link to our LINE group below Thank you for watching