9分鐘降低高血壓！立刻打散長期壓力 【突破思想牢籠】呼吸引導 9 min Guided Breathwork

嗨，我是Ed，我們這次的呼吸法有發電、淨化、冰冷、還有火呼吸法，發電是鼻子進、嘴巴出，然後淨化跟冰冷呼吸法是嘴巴進出，火呼吸法就是鼻子出，然後不用刻意吸氣，它自然會發生，如果不會這些呼吸法的話，我們一邊在做螢幕上也會放教學，最重要的是就聽著我的呼吸聲一起做就好了，就像我們兩個一起這樣呼吸唱歌一樣

那我們就開始吧，三 二 一，發電呼吸法，鼻子進 嘴巴出，記得一直感受呼吸時的體感，不要被念頭拉走，專注，靜化呼吸法

肚子胸口放

冰人呼吸法，嘴巴進嘴巴出

呼吸法，鼻子吐氣不用刻意吸氣，專注在鼻子跟額頭眉間這裡，靜氣部分是自動的，5，4，3，2

1，深深的吸氣，然後吐光後，閉氣45秒

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，我們深深的吸氣，然後氣吐掉，準備下個回合，3，2，1，發電呼吸法

靜化呼吸法

冰冷呼吸法，聽著我的聲音，嘴巴O型吸氣，呼吸法

5 4 3 2 1，深深的吸氣，氣全部吐掉，我們開始45秒的閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，我們深深地吸氣，然後全部放掉，那接下來我們準備下一個回合，3，2，1，發電呼吸法

靜化呼吸法

因人呼吸法，身體放鬆

呼 呼 呼，火 呼 吸 forgotten，全部吐掉，我們開始45秒的B7

我們深深的吸口氣，全部吐掉，贊哦，接下來開始我們十分鐘的冥想，那我們就先開始，享受一下這個，放鬆又奔放的體感，現在人的體內

有一些振動的話，是很放鬆的，接下來我們心念中，觀想，試著觀想一顆，漂亮的鑽石，那觀想那個一道，美麗又漂亮的白色燈光射進鑽石裡

然後從另外一邊折射出，五顏六色完全不同的色彩，然後再接下來再觀想這個鑽石，是藍色的透明的晶瑩剔透，然後呢它在旋轉，然後如果可以的話，你可以試著把解析度再放大，然後看到這顆鑽石的

菱菱角角每個細節，有點像是我們從那個，就影片像低解析度到4K那種感覺，但很困難的話沒有關係，就儘量就好，那我們就先這樣專注個幾分鐘，把我們的信念收集起來

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，感謝觀看，那接下來我們試試看一個叫做self inquiry，就是翻譯成自我探索，或是探索冥想的一個方式，那我們首先先感受身為你的感受，就是全部組成你，或是組成我

就我們自己，我們這種感受，存在感的一切感受，那這個包括身體的，所有的感覺，跟你的念頭，跟一種，可能一些無形的一種感覺

感受身體的一種情緒，就是現在整個組成你的感覺

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，好，那這個組成，屬於這個，你的這個感受，你能找到，它的中心點的位置在哪裡嗎

念頭出現的話，那個也不是你，因為你是看得到念頭的那個東西

那如果你一直在身體裡面，你在你意念裡面一直在尋找，然後你如果覺得，找到了一個感覺像我，就當我說你，然後你說我，你身體這個感覺，你感覺到這個中心點

好 你覺得是一個區域，那就再往繼續裡面去探索，在這個一個雲，這個區域裡面，你有辦法找到，這個雲的中心點嗎，就這個感受，這個你的這個裡面的一個點

一個小小的一個點，一個最中心的一個點，從裡面都是從，就你的一切都是從這裡面觸發出來的，那在你探索過程中，你的這個感受是什麼顏色的，大小，它是緊的還是松的

然後它停留的時間，它存在的時間是長的還是短的

就像是我們找到一個，我們的感受的時候，在身體裡，它是不是很快地，又變到另外一個地方，那這個新的我，可能又跑到腳裡面，或者跑到肚子裡面

從你的頭裡面，那到底我在哪裡，這個中心點一直移動，那你在哪裡，體內跟體外的感覺，有什麼差別，你的這個你在體內，還是在體外

那我們就繼續，在尋找我的這個感覺

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，那對於第一次做的人，我透露一下，就找不到這個感覺是正常的，找不到你自己，找不到我自己是正常的，因為你跟你所有認為是你的這個故事，其實都只是存在唸頭裡的東西

就是說如果你完全不用念頭的話，你能根本能判斷自己是什麼東西嗎，你存在嗎

那繼續找尋這個我，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，OK 就這樣

好，那謝謝你們今天參與我們的呼吸，還有冥想引導，那有什麼特別的感受，也請在YouTube裡面跟我們說，因為我們其實也很想知道我們做的事情，那個大家是喜歡的，那接下來可以在下面連線

找到我們的LINE群組裡面，可以直接問問題啊或怎麼樣的，那也希望你可以把它分享給你身邊的朋友，好那今天就這樣，謝謝你咯，拜拜

Hi, I'm Ed. We'll do energizing, cleansing, cold, and fire breathing. For energizing breathing, inhale through your nose and exhale through your mouth. For cleansing and cold breathing, breathe in and out through your mouth. For fire breathing, exhale through your nose and let the inhale happen naturally. If these are new to you, instructions will appear on screen as we go. Most importantly, follow the sound of my breathing. As if we're breathing and singing together.

Let's begin. Three, two, one. Energizing breathing. In through your nose, out through your mouth. Keep noticing how each breath feels. Don't get carried away by thoughts. Focus. Cleansing breathing.

Belly, chest, release.

Iceman breathing. In through your mouth, out through your mouth.

Fire breathing. Exhale through your nose. Let the inhale happen naturally. Focus on your nose and the space between your eyebrows. The inhale happens automatically. 5 4 3 2

1 Breathe in deeply. Then exhale fully. Hold for 45 seconds.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Breathe in deeply. Exhale. Get ready for the next round. 3 2 1 Energizing breathing.

Cleansing breathing.

Cold breathing. Follow my voice. Make an O with your mouth and breathe in. Fire breathing.

5, 4, 3, 2, 1. Breathe in deeply. Exhale fully. Hold for 45 seconds.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Breathe in deeply. Let it all out. Get ready for the next round. 3 2 1 Energizing breathing.

Cleansing breathing.

Iceman breathing. Relax your body.

Out, out, out. Fire breathing. Exhale fully. Hold for 45 seconds.

Breathe in deeply. Exhale fully. Great. Now we'll begin ten minutes of meditation. Let's start by taking a moment to enjoy this relaxed, expansive feeling. If you notice

any vibrations in your body now, just relax into them. Next, in your mind, visualize. Try to picture a beautiful diamond. Now imagine a beam of beautiful white light shining into it.

And refracting out the other side in a rainbow of colors. Next, imagine this diamond is blue, transparent, and crystal clear. And it's rotating. If you can, try sharpening the image. See the diamond's

every edge and tiny detail. It's a bit like switching a video from low resolution to 4K. If that's difficult, that's okay. Just do your best. Stay focused on this for a few minutes. Gather your attention.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Thanks for watching. Next, let's try something called self-inquiry. It means exploring yourself. It's a form of meditative inquiry. First, notice what it feels like to be you. Everything that makes up 'you', or 'me',

our sense of self. Notice this feeling, this whole sense of being. It includes all your bodily sensations, your thoughts, and perhaps some less tangible feelings.

Any emotions you feel in your body. Everything that makes up your experience right now.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Okay. Within everything that makes up this sense of being you, can you find where its center is?

If thoughts arise, That's not you either. Because you're the one who can observe your thoughts.

If you keep looking inside your body, searching within your mind, and you feel you've found something that feels like "me"— when I say "you", and you say "me"— that feeling in your body, that center you sense.

Okay, if it feels like an area, keep exploring deeper inside. Within this cloud, within this area, can you find the center of this cloud? Within this feeling, a point inside you,

a tiny point, the very center, where everything comes from, where everything you experience arises. As you explore, what color is this feeling? How big is it? Is it tight or relaxed?

And how long does it stay? Does it last a long time or just a moment?

When we find a feeling in the body, does it quickly move somewhere else? Then this new sense of "me" might move into your feet or into your belly

from your head. So where exactly am I? This center keeps moving. So where are you? The sensations inside and outside your body— how do they differ? Is this sense of "you" inside your body or outside it?

Let's keep looking for this sense of "me".

Please like, subscribe, share, and donate to support Mingjing and Diandian. For those trying this for the first time, here's a little hint: it's normal not to find this feeling. Not being able to find yourself, to find that "me", is normal. Because you and all the stories you think define you exist only in thought.

So if you didn't use thoughts at all, could you even tell what you are? Do you exist?

Keep looking for this "me". Please like, subscribe, share, and donate to support Mingjing and Diandian. Okay, just like that.

All right. Thank you for joining today's breathwork and guided meditation. If anything stood out to you, please tell us in the YouTube comments. We'd really like to know if you're enjoying what we do. You can also use the link below

to join our LINE group. You can ask questions there. We also hope you'll share this with your friends. That's all for today. Thank you. Bye!