[00:13.82]找一个安静的地方坐下来
[00:19.04]准备放松吧
[00:20.52]
[00:38.44]首先 调整你的呼吸
[00:43.16]
[00:50.00]做几个很舒服很轻松的呼吸
[00:53.83]
[00:59.82]然后慢慢的吐出去
[01:03.37]
[01:17.55]对 你可以闭上眼睛
[01:21.59]
[01:23.98]当你闭上眼睛 大脑就知道你要放松了
[01:28.83]
[01:40.29]感觉心情逐渐沉淀下来了
[01:43.58]
[01:56.82]呼吸也改变了
[01:59.38]
[02:06.61]好 现在感觉一下全身身体的状态
[02:12.08]
[02:17.72]然后 让我们一步一步来做放松的动作
[02:22.38]
[02:32.91]首先 感觉头皮放松了
[02:38.73]
[02:45.92]完完全全的舒展开来了
[02:48.90]
[02:58.62]左边的耳朵也放松了
[03:01.73]
[03:07.54]右边的耳朵也放松了
[03:10.85]
[03:19.94]把脸颊放松
[03:22.43]
[03:27.89]眼皮也放松了
[03:29.94]
[03:43.60]鼻子 嘴唇都放松了
[03:46.87]
[03:56.50]下巴也放松了
[03:58.60]
[04:08.89]感觉那个放松的力量来到了脖子
[04:12.89]
[04:20.17]对 肩膀也放松了
[04:23.68]
[04:30.43]手臂完完全全的放松了
[04:34.11]
[04:42.97]手腕 手掌的每一个指头
[04:47.60]
[04:50.33]一段一段的放松了
[04:53.76]
[05:08.34]上半身的部位 胸腔整个放松了
[05:13.67]
[05:19.93]肠胃放松了
[05:23.84]
[05:28.30]内脏放松了
[05:30.39]
[05:36.69]臀部放松了
[05:39.23]
[05:48.32]感觉血液的流动来到了大腿
[05:52.30]
[05:55.19]大腿也放松了
[05:57.37]
[06:01.70]膝盖放松了
[06:04.43]
[06:08.83]小腿也放松了
[06:11.54]
[06:18.27]一直放松到脚踝
[06:21.51]
[06:25.25]脚掌的每一个骨头
[06:28.64]
[06:30.30]脚趾头全部都放松了
[06:36.58]
[06:40.39]直到最小最尖的趾头尖
[06:44.32]
[06:46.10]完完全全的放松了
[06:49.61]
[06:58.95]好 你的身体现在非常放松了
[07:04.18]
[07:07.80]呼吸也变得更放松了
[07:10.84]
[07:15.93]平常白天所承受的压力或紧张
[07:20.60]
[07:22.65]随着呼吸通通排出去了
[07:26.69]
[07:32.86]你已经非常的放松了
[07:36.12]
[07:40.51]接下来的三分钟 好好的感觉和享受放松
[07:52.12]三分钟以后
[07:53.10]
[07:55.28]你会很舒服的睁开眼睛
[08:03.48]并且感觉充满了活力
[08:07.08]
[08:09.30]开开心心的回到平常的状态
[08:13.60]
[08:17.26]好 现在开始三分钟
[08:21.51]