恢复练习：臣服于重力(一）

Restorative Practice: Surrendering to Gravity 恢复练习：臣服于重力
作者：Witold Fitz-Simon Filed 翻译：夏沙

The goal of this restorative sequence is to become aware of your various parts in relation to the pull of gravity. First we release each of the limbs individually, then the chest and abdomen, followed by the back body and the head and neck. With the physical body completely released, we release the sense organs and turn our attention to the breath, encouraging it to flow smoothly without encumbrance. Finally, with the body and the breath free, we observe the effect this has on the mind as it flows freely.

这个序列的练习目的是让我们对身体各部份和重力之间的关系变得有觉知。首先我们放松每个肢体，然后是胸部和腹部，接下来是后背、头部和颈部。当外在的身体完全地放松下来，我们来放松感觉器官，将注意力关注呼吸，促使它没有障碍更加地流畅。最后，当身体和呼吸都放松了，我们会观察到这已经产生了效果，使头脑（思想）的思绪也有了自由空间。

The Sequence:序列

Centering [1—3 minutes]

· Come into any comfortable seated position. Sit up on as much support as you feel you need to sit quietly and with ease for several minutes.

· 采用舒适的坐姿。安静轻松地坐在你感觉所需要高度的支撑物上几分钟

· Fold the palms together in front of the chest and rest the thumbs against the breastbone in a prayer position.

· 双手合十到胸前，大拇指置于胸骨的位置，祈祷式。

· Take a moment to become aware of your body and the shape your are making with your trunk and limbs.

· 有一段时间来觉知你的身体和躯干与四肢的形态。

· Take a moment to become aware of your breath.

· 用一段时间来觉知呼吸。

· Take a moment to let go of the events of the day that have led you to the present moment.

· 用一段时间来放下一天中带领你到现在的事情。

· Take a moment to let go of any expectations or anticipations you might for the time to come.

· 用一段时间来放下对接下来的时间的任何盼望和期待。

· If you find your mind wandering, bring it back to the sensations of your pose and the awareness of your breath.

·如果你仍然思绪游荡，将它们带回到你对姿势的感觉上并去体会呼吸。

· Stay like this quietly for few minutes. Either sit for a specific amount of time using a timer or sit until you are unable to release any hardness in the body that may arise as a result of your seated pose.

就这样安静地保持几分钟。可以用一个定时器来制定特定的练习时间，还可以以此练习进行至能够放松所有的身体内示现出来的紧张。

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