Breathing Meditation

作词 : Deepak Chopra/Adam Plack
 作曲 : Deepak Chopra/Adam Plack
Find a comfortable position,
sitting with your feet on the ground and your palms in your lap, facing upward.
Close your eyes and begin simply witnessing your breath.
Observe the inflow and outflow of your breath without attempting to control it in any way.
You may find that your breathing spontaneously becomes faster or slower,
deeper or shallower, and may even pause for a time.
Allow the changes to occur without resistance or anticipation.
Whenever your attention drifts away from your breath to a thought in your mind,
a sensation in your body, or a sound in your environment,
gently return your awareness to your breathing.
Continue with this breathing awareness meditation for about five minutes.
You may now stop doing the breathing awareness procedure and bring your attention into your heart.

[00:00.000] 作词 : Deepak Chopra/Adam Plack
[00:01.000] 作曲 : Deepak Chopra/Adam Plack
[00:13.027]Find a comfortable position,
[00:15.911]sitting with your feet on the ground and your palms in your lap, facing upward.
[00:24.961]Close your eyes and begin simply witnessing your breath.
[00:33.401]Observe the inflow and outflow of your breath without attempting to control it in any way.
[00:44.410]You may find that your breathing spontaneously becomes faster or slower,
[00:51.342]deeper or shallower, and may even pause for a time.
[00:57.824]Allow the changes to occur without resistance or anticipation.
[01:05.763]Whenever your attention drifts away from your breath to a thought in your mind,
[01:10.024]a sensation in your body, or a sound in your environment,
[01:14.792]gently return your awareness to your breathing.
[01:18.954]Continue with this breathing awareness meditation for about five minutes.
[07:01.052]You may now stop doing the breathing awareness procedure and bring your attention into your heart.

找到一个舒适的姿势坐下，
双脚平放在地上，双手掌心向上放在腿上。
闭上眼睛，开始简单地观察你的呼吸。
注意呼吸的进出，而不试图以任何方式控制它。
你可能会发现你的呼吸会自发地变快或变慢，
变深或变浅，甚至可能暂停一会儿。
让这些变化自然发生，不要抗拒或有任何预期。
当你的注意力从呼吸转移到脑中的思绪、
身体的感觉或周围环境的声音时，
轻轻地把注意力带回到呼吸上。
继续这种呼吸觉知的冥想大约五分钟。
你现在可以停止呼吸觉知的练习，并把注意力带入你的心。

[by:wan9yu]
[00:13.027]找到一个舒适的姿势坐下，
[00:15.911]双脚平放在地上，双手掌心向上放在腿上。
[00:24.961]闭上眼睛，开始简单地观察你的呼吸。
[00:33.401]注意呼吸的进出，而不试图以任何方式控制它。
[00:44.410]你可能会发现你的呼吸会自发地变快或变慢，
[00:51.342]变深或变浅，甚至可能暂停一会儿。
[00:57.824]让这些变化自然发生，不要抗拒或有任何预期。
[01:05.763]当你的注意力从呼吸转移到脑中的思绪、
[01:10.024]身体的感觉或周围环境的声音时，
[01:14.792]轻轻地把注意力带回到呼吸上。
[01:18.954]继续这种呼吸觉知的冥想大约五分钟。
[07:01.052]你现在可以停止呼吸觉知的练习，并把注意力带入你的心。