普通話

这辑名为「心念处：自尊、自信、自重、自爱」的观想引导，是一帖专为现代忙碌心灵调配的安稳良方。在快节奏的生活洪流中，我们往往因为迎合外界期待，而遗忘了内心最真实的声音。

这段练习透过「吸气觉知、呼气安住」的简单韵律，引导练习者在呼吸间找回身心的平衡，并在内心深处重新建立四根稳固的支柱：自尊、自信、自重、自爱。

其核心在于透过具体的自我对话，将抽象的概念转化为可执行的内在承诺。「自尊」让我们确认自我价值，「自信」让我们相信成长的潜能，「自重」教导我们设立健康的界线，而「自爱」则温柔地提醒我们休息与宽容的重要性。

这不仅仅是一次放松的练习，更是一场心灵的种植仪式。透过最后将这四颗种子深植于心，练习者将能在面对生活的风雨与喧嚣时，学会不迷失、不自我否定，以更坚定且温柔的姿态，走出属于自己的踏实之路。

心念处：自尊、自信、自重、自爱（有背景音乐）

Sit down in a stable position. Focus your attention on your lower back, keeping it as straight as possible without being stiff. Then, check in with your shoulders and remind yourself to relax them. Next, bring your attention to your breath, noticing the air flowing into your body as you inhale. As you exhale, allow your mind to gradually settle, so focus on the inhale. Exhale and settle. As your breath becomes natural and gentle, deep within your heart, welcome a wish for stability. This wish is not grand. It relates to our dignity, trust, boundaries, and love, which we may overlook in our busy lives. It may also have been forgotten. This wish invites us to reconnect with our dignity, trust, boundaries, and love, guiding us back to our truest selves as we walk a more grounded and stable path. Inhale and be aware. Exhale and settle. Gently tell yourself, 'I am willing to remember that I deserve respect and kindness; this is my dignity.' Inhale and be aware. Exhale and settle. Gently tell yourself, 'I am willing to believe that I can learn and grow; these are the marks of my transformation. This is my trust.' Inhale and be aware. Exhale and settle. Gently tell yourself, 'I am willing to maintain my boundaries, no longer pleasing others or compromising myself, and to dedicate my time and energy to what truly matters. This is my boundary.' Inhale and be aware. Exhale and settle. Gently tell yourself, 'I am willing to treat myself well when I need to slow down or rest, to be patient, and to encourage myself gently.' This is my love. Inhale and be aware. Exhale and settle. Gently tell yourself, 'We do not need to pursue perfection; we just need to walk steadily at our own pace. When success comes, remain humble; when challenges arise, hold onto hope. Stand firm in the storm and move forward bravely in the sunshine.' Move forward bravely, not getting lost in the noise, and not denying yourself in solitude. Inhale and be aware, exhale and settle. Gently tell yourself, 'I will become more stable, better, and more determined.' I will patiently accompany myself as I face the world with kindness. And I will let the world respond to me with kindness. Inhale and be aware. Exhale and settle. Now, plant four seeds of growth and transformation in your heart: dignity, trust, boundaries, and love. They will slowly sprout and flourish deep within us. Inhale and be aware. Exhale and settle. The first seed is the seed of dignity, respecting your own worth. Inhale and be aware, exhale and settle. The second seed is the seed of trust, believing in your own abilities. Inhale and be aware. Exhale and settle. The third seed is the seed of boundaries, maintaining your own limits. Inhale and be aware. Exhale and settle. The fourth seed is the seed of love, treating your body and mind with kindness. Before concluding, take another moment to inhale and be aware. Exhale and settle. Then, bring your awareness to your palms and gently move each finger. Next, rub your palms together to warm them. Use your warmed palms to massage any areas you wish, such as your abdomen, shoulders, or lower back. Then, slowly return to the present moment and open your eyes.

在一個安穩的位置上坐下 把注意力放到我們的腰椎的部分 腰椎盡可能挺直 但不要僵硬 然後注意一下自己的肩膀 提醒自己肩膀要放鬆 然後再把注意力帶到我們的呼吸上 在吸氣的時候 覺知空氣流入身體 呼氣的時候 讓自己的內心漸漸地安住下來 所以吸氣 覺知 呼氣 安住 當呼吸變得自然 變得柔和的時候 在我們的內心深處 去迎接一份安穩的願望 這個願望不宏大 它與我們的至尊、至信、至重、至愛是有關的 有可能被我們在忙碌的生活當中忽略了 也有可能被我們遺忘了 這個願望邀請我們重新連結我們的至尊、至信、至重、至愛 讓我們回到最真實的自己 陪自己走一段更踏實、更安穩的路 吸氣 覺知 呼氣 安住 在心裡輕輕地對自己說 我願意記得 我值得被尊重 也值得被善待 這是我的至尊 吸氣 覺知 呼氣 安住 在心裡輕輕地對自己說 我願意相信 我能學習 我能成長 這些都是我蛻變的印記 這是我的至信 吸氣 覺知 呼氣 安住 在心裡輕輕地對自己說 我願意守住自己的界線 不再討好 不再委屈 把時間和力量 留給真正重要的人和事 這是我的至重 吸氣 覺知 呼氣 安住 在心裡輕輕地對自己說 我願意在需要放慢或休息的時刻 好好的善待自己 保持耐心 並輕輕地自我鼓勵 這是我的至愛 吸氣 覺知 呼氣 安住 在心裡輕輕地對自己說 我們不需要追求完美 只需要穩穩地走在自己的步伐上 當順利來時 保持謙遜 當挫折靠近時 仍然保有希望 在風雨裡不動搖 在陽光下勇敢前行 在喧鬧中不迷失 在獨處的時候 不否定自己 吸氣 覺知 呼氣 安住 在心裡輕輕地對自己說 我會變得更穩 更好 更堅定 我會以耐心陪自己前行 用善意面對世界 也讓世界用善意回應我 吸氣 覺知 呼氣 安住 現在在心裡種下四顆成長蛻變的種子 至尊 至信 至重 至愛 它們會在我們的內心深處慢慢地發芽茁壯成長 吸氣 覺知 呼氣 安住 第一顆是至尊的種子 尊重自己的價值 吸氣 覺知 呼氣 安住 第二顆是至信的種子 相信自己的能力 吸氣 覺知 呼氣 安住 第三顆是至重的種子 守住自己的界限 吸氣 覺知 呼氣 安住 第四顆是至愛的種子 善待自己的身心 結束之前再一次 吸氣 覺知 呼氣 安住 然後把覺知帶到我們的手掌上 輕輕地動一動每一根手指 然後搓熱雙掌 用搓熱的雙掌按摩想按摩的部位 比如說我們的腹部 我們的肩膀 我們的腰部 然後才慢慢地回到當下 睜開眼睛