一招解決腰酸背痛！7分鐘【風箱呼吸引導】7 min Guided Bastrika Breathwork

Yo，大家好，我是Ed，歡迎來到我們8分鐘的Basika Breathing 風箱呼吸法，這種呼吸法結合胸口跟手臂的伸展，做到更動感的強效放鬆，每個回合呼吸後都會吸氣後閉氣，然後把身體的能量灌爆，我們先來找到舒適的地方，躺著或坐著都可以，風箱呼吸法是這麼做的，我們鼻子有力的吸氣和吐氣，吸氣的時候把身體往上伸展，像是空中有一條繩子將你往上拉

吐氣的時候就把手順勢的放下就好了，像這樣

做完後會很放鬆，很有排毒的效果，接下來就跟著我的呼吸聲音，我們一起呼吸吧，我們開始咯，三，二，一

round one，姿勢大家都不一樣，你找到適合自己的就好，不用模仿我，重要的是感受體內達到充分的伸展，三，二，一

雙倍速度，給我有力量的吸吐，5，4，3，2，1，大呼吸氣

然後閉氣，繼續往上伸，收緊身體，把能量送上去，撅起嘴巴，把氣慢慢地吐掉，吐氣的過程，可以順勢把手慢慢地放下

鼻子小吸一口氣，再把它放掉，我們回到正常的呼吸節奏，感受你現在的狀態，感受身體裡震動的能量，我們繼續開始下個回合，三，二

一，Round 2，三，二，一，雙倍速度，很好，讓我們變成體內爽快的感受

陪伴著體內拉扯又放鬆的感受，享受身體的反動，三，二，一，大口吸氣，然後繼續伸展，把專注放在眉間

3，2，1，吹起嘴巴把氣慢慢放掉

鼻子吸氣，把它放掉，察覺現在的感受，我們準備開始下個回合，3，2 1 Round 3，3 2 1，雙倍速度

5，4，3，2，1，大口吸氣，然後手繼續往上伸，能量送上去

然後專注在眉間，感受這個能量，3，2，1，慢慢地撅嘴，把氣放掉，鼻子小吸一口氣

然後再放掉，回到正常的呼吸，進入這個當下，感受我們身體裡的感受，臉上帶個微笑，我們準備開始下個回合，三，二

一，Round 4，3，2，1，雙倍速度

5，4，3，2，1，大腿吸氣，然後手繼續往上伸，全身都往上伸

收緊骨盆，3，2，1，把氣慢慢吐出來，鼻子小吸一口氣，然後立刻再把它吐掉，進入這個當下

進入你的身體，臉上帶個微笑，我們繼續進行最後一個回合，三，二，一，Round 5

3，2，1，雙倍速度

5，4，3，2，1，大口吸氣，然後全身往上伸，手也全部都往上伸

腹部用力，骨盆收緊，3，2，1，慢慢把氣度放掉，鼻子小吸一口氣，然後再把它放掉

讓你的呼吸回到正常的節奏，察覺身體這一刻創造出的能量，我們接下來開始十分鐘的冥想，我們繼續一樣維持放鬆的姿勢，躺著不會睡著也可以，我們首先感受我們的全身，身體裡任何感受或是念頭產生，我們就帶著兒童般的好奇心去探索它

像是脖子有點酸酸的，然後我們就把我們的注意力就過去觀察，然後就把這個緊繃杆給放掉，它有點像是一個緊握的拳頭放掉這樣

我們進入聆聽的狀態，掃描體內任何的緊繃感，然後放掉

如果被念頭拉走，也沒關係，我們回來就好，然後我們繼續掃描，繼續放鬆

身體慢慢會成為一種全放鬆的姿態，我們就接下來就繼續這樣掃描幾分鐘，有緊繃感就放掉

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，好，我們接下來嘗試，一個無為的肥二元狀態，這一期被稱作Do Nothing， No Choice， No Effort Meditation，這是研究指出改變人類大腦最快的冥想法，就是什麼都不做，什麼都不選的意思

人類從小都一直有一些意圖的在做事情，但我們現在就是第一次改變這個情況，就是放掉所有的控制，首先放掉掃描，全部的意圖都放掉，我們現在處於無為的狀態，你就像一片大海一樣

有點像是坐在那，什麼都不做的感覺，是感覺怎麼樣，這不是睡覺哦，意識還是保持非常明亮，非常清楚，在你身邊一切發生的都清楚，這樣的意識完全不需要你任何的意圖

或是努力，它是完全全自動的，我們要允許身體跟意識完全自由執行，不讓任何事物抓住你的注意力

注意力跟意識想到哪裡，你就隨它到哪裡

有念頭產生，看到念頭就默唸念頭，然後放掉就好，然後我們就輕鬆的回到非二元的狀態，非二元的意思就是我們不選擇，非黑非白，感受意圖就都放掉就好

有任何的懷疑，覺得你自己是不是做得對的話，不用擔心，你現在做的就是最完美的，不用刻意推開或是抓住任何感受，不推不拉，連懷疑自己的心態跟心念，也只是一個念頭

放掉就好

身體有任何感受，就意識到它們存在就好，然後不要留住任何的東西，就都放掉，我們就這樣，再繼續做幾分鐘就好了

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，OK 就這樣

OK 就這樣，非常謝謝你的收看，把我們全身振動爽快頻率，帶進我們接下來的一整天，覺得坐起來很舒服，覺得也可以幫助到生命的人的話，也請你幫我們分享給生命的朋友，然後你也可以點下面連線到我們的LINE群組

我們那個就是裡面會有討論，或是有問題在裡面可以討論，然後我們每個禮拜六，都會進行免費的呼吸法課程，謝謝你收看，然後如果有任何的想法，也可以在我們的YouTube下面留言，謝謝

拜拜

Yo, everyone! I'm Ed. Welcome to our 8-minute Basika bellows breathing session. This practice combines chest and arm stretches for dynamic, deep relaxation. After each round, we'll breathe in and hold to fill the body with energy. Find a comfortable spot. Lie down or sit. Here's how to do bellows breathing. Breathe in and out forcefully through your nose. Stretch upward as you breathe in. Imagine a rope pulling you up.

Let your arms drop naturally as you exhale. Like this.

You'll feel deeply relaxed afterward. It can feel very cleansing. Now follow the sound of my breath. Let's breathe together. Here we go. Three. Two. One.

Round one. Everyone's posture will look different. Find what works for you. You don't need to copy me. Focus on feeling a full stretch through your body. Three. Two. One.

Double the pace. Breathe in and out powerfully. Five. Four. Three. Two. One. Breathe in deeply.

Hold. Keep reaching up. Tighten your body. Send the energy upward. Purse your lips. Exhale slowly. As you exhale, let your arms slowly lower.

Take a small breath in through your nose. Let it out. Return to your natural breathing rhythm. Notice how you feel now. Feel the energy vibrating inside you. Let's begin the next round. Three. Two.

One. Round two. Three. Two. One. Double the pace. Great. Let that refreshing feeling fill you.

Stay with the feeling of stretching and releasing. Enjoy your body's natural bounce. Three. Two. One. Breathe in deeply. Keep stretching. Focus between your eyebrows.

Three. Two. One. Purse your lips and exhale slowly.

Breathe in through your nose. Let it out. Notice how you feel now. Get ready for the next round. Three. Two, one. Round three. Three, two, one. Double the pace.

Five. Four. Three. Two. One. Breathe in deeply. Keep reaching your arms up. Send the energy upward.

Focus between your eyebrows. Feel this energy. Three. Two. One. Gently purse your lips. Let the breath out. Take a small breath in through your nose.

Let it out again. Return to your natural breathing. Be here in this moment. Feel the sensations in your body. Bring a smile to your face. Get ready for the next round. Three. Two.

One. Round four. Three. Two. One. Double the pace.

Five. Four. Three. Two. One. Breathe in deeply. Keep reaching your arms up. Stretch your whole body upward.

Tighten your pelvic floor. Three. Two. One. Exhale slowly Take a small breath in through your nose Then exhale right away Come into this moment

Connect with your body Bring a smile to your face Let's begin the final round Three Two One Round 5

3 2 1 Double the pace

5 4 3 2 1 Breathe in deeply Stretch your whole body upward Reach both arms all the way up

Engage your core Tighten your pelvic floor 3 2 1 Exhale slowly Take a small breath in through your nose Then exhale

Let your breathing return to its natural rhythm Notice the energy you've created in your body Now we'll begin ten minutes of meditation Stay in a relaxed position You can lie down if you won't fall asleep First, feel your whole body Whatever sensations or thoughts arise Explore them with childlike curiosity

Perhaps your neck feels a little sore Bring your attention there and observe Then release that tension Like letting a clenched fist open

Settle into a state of listening Scan your body for any tension Then let it go

If thoughts pull you away That's okay. Just come back Keep scanning Keep relaxing

Your body will gradually relax completely Continue scanning like this for a few minutes Whenever you notice tension, let it go

Please like, subscribe, share, and donate to support Mingjing and Diandian YoYo Television Series Exclusive Okay Now let's try A nondual state of simply being This is called Do Nothing, No Choice, No Effort Meditation Research calls this the fastest meditation for changing the brain It means doing nothing and choosing nothing

Since childhood, we've always acted with some intention Now we're trying something different Let go of all control First, stop scanning Let go of every intention Now we're simply being Imagine you're a vast ocean

It's like just sitting there Doing absolutely nothing What does that feel like? This isn't sleep Keep your awareness bright And clear Aware of everything happening around you This awareness needs no intention

Or effort It happens entirely on its own Allow your body and awareness complete freedom Don't let anything hold your attention

Wherever your attention and awareness wander Let them go

When a thought arises, silently note "thinking," then let it go Gently return to a nondual state Nonduality means we don't choose Neither black nor white Whenever you notice an intention, let it go

If any doubts arise If you wonder whether you're doing it right Don't worry You're doing perfectly just as you are Don't try to push away or hold on to any feeling No pushing, no pulling Even your self-doubt Is just another thought

Let it go

Whatever sensations arise in your body Simply notice they're there Don't hold on to anything Let it all go Stay like this For a few more minutes

Please like, subscribe, share, and donate to support Mingjing and Diandian Okay, just like that

Okay, just like that Thank you so much for watching Carry this refreshing energy throughout your body Into the rest of your day If this practice felt good And you think it could help someone in your life Please share it with your friends You can also join our LINE group using the link below

We have discussions there And you can ask questions Every Saturday We offer a free breathwork class Thank you for watching If you have any thoughts Leave a comment below on YouTube Thank you

Bye-bye