(English & Chinese)
FANG Xin
My dear friend, I am wondering if you would like to…accept my invitation……and take a chance……in a relatively short period of time…..to relax…..and create a deep sense of rest for yourself…..
Now, please find a relatively quite……and comfortable place for you to sit down……and if you allow yourself to close your eyes……you are closing them now……In your own ways, and with your own rhythms……you are taking several deep and slow breaths……slow and deep……Perhaps you are wearing a protective clothing, and you know that……they are protecting you, and in doing so……you are on your way……to take a nice rest for yourself.
I would like to invite you……if you are willing……to wonder about what is happening in you. Maybe there is one part of you……can hear certain sounds from outside……while another part of you……are willing to experience, to feel……from the head to the toe……gradually, relaxing……how relaxing you can be……with each of your breath……breathe in……breathe out……The head is relaxing……and relaxed……the neck is relaxing……and relaxed……both shoulders are relaxing……and relaxed……both arms are relaxing……and relaxed……the chest and the belly are both relaxing……and relaxed……the back and the waist are both relaxing……and relaxed……both legs and feet are relaxing……and they are relaxed.
Our conscious mind is very clever……it can be so attentive……at doing so well……for just one thing at one time……our unconscious mind is ever wiser……for doing so well……for so many different things at the same time……I am sure you know……very well……that humans……and all animals have natural……inner abilities……to relax……ourselves. You know……very well……that humans and all animals……also have natural……inner abilities……to alarm ourselves……and have natural……inner abilities……to be flexible……To feel relaxed……with a little bit tense……or to feel tense……with a little bit relaxation……or one part of you……is so attentive……at waiting for certain directive……and another part of you……at the same moment……is just allowing yourself……to feel so relaxed……so comfortable.
With this sense of comfort……and relaxation……perhaps you can feel both feet firmly……on the floor…..and the earth underneath are supporting you……providing the sense of holding……for you. And perhaps you are sensing……how the chair……or floor……where you sit……are supporting you……providing the sense of stability……for you…..
With these senses of stability……supportive…..grounded feelings……I am wonder if you would like to take a few deep and slow breaths……breathe in deeply……and breathe out deeply……that’s right……in your own ways……All the oxygen goes through the nose……go through the main air track……go through the bronchi and all the bronchiole……well through every tinny cells in the lung……and all the oxygen there, with the help of blood circulation……are being transferred……to every part of the body……and every cells in the body……are becoming so fresh……replete……and full of life……With every breath out, and the help of blood circulation……all the fatigue……and tension in cells…..are released to the air……
Sometimes, a very……very……long time may feel like a very……very short time……sometimes, a very……very short time may feel like……a very long……long……time……just as……sometimes……a very……very……long sleep may feel like……a very light……very light sleep……sometimes, in a very short……very short time, we are sleeping a very deep……and deep sleep……
Perhaps one part of you are following my voice……and another part of you……are floating with your thoughts……your thoughts may wander around here……and there……and perhaps are floating to your familiar bed……the bed……so familiar to you……you often lie on……that comfortable bed……sleeping……the size of the bed……the familiar bed sheet……and pillows……those familiar colors……of sheet……and pillows……the patterns……on them……the smells……you can smell……and how they feel like……when you touch them……your posture……when you are sleeping on the bed……
As one part of you are already sleeping……on the bed……I would like to invite……another part of you……to take a special journey……to your inner world……to go to the very core of yourself……a place or a space……that is very……very, quite……safe…….calm……and peaceful place or space. And when you are there……you will find the sense of reaching your core of life……and I will call this part of you……your inner vitality.
This part of you……at the beginning of your life……the moment when the egg was fertilized……was already there for you……and this part of you……has always been with you……helping you in the womb……to complete so complex processes of growth……This part of you was there……when you were born, helping you to complete so complex tasks of arriving to this world……This part of you was there……when you were growing up……and in all those years……this part of you……have been offering you help……for so many times……helping you……to overcome many……many……difficulties……such as anxiety……restlessness……sadness……disappoitnment……illness……pains……lonliness……despair……feeling of helplessness……and hopelessness……this part of you have always been there for you……deep in yourself……to protect buy xanax 2mg you……to help you……and even at times when you might not realize it was there……
Sometimes, because of this part of you, you are extremely determined……persistent……and courageous…… and at other times, you are full of love……and tenderness……showing the steady inner strength……Sometimes, you become flexible……hold the wisdom of adaptation……and at other times, you are calm……so calm……and strong. This part of you, may mobilize all the energy in your body……when needed……to fight for the challenge. It may also……when necessary……calm down your body……to rest……deeply……and restore your energy……it is because of this part of you……your inner vitality……that supports you with great wisdom and power of survival……in your body……and in your mind……to help you go through……all those ups and downs……and survive……
Perhaps this part of inner vitality, is deeply rooted……in the long history of this planet……in more than 40 billions of years……30 billion years ago……there came the life. For human species, the evolution of genes……has been a history of passing down the wisdom and power of survival……the inner vitality……and this inner vitality……is stored right in your bones……in blood vessels……in each and every of your cells……
So, at this moment……the right moment……this part of you……is still protecting you……helping you……to overcome……the current difficulties……whatever it might be……Perhaps, you are wondering……how willingly you are……to sense……deeply……this part of you……this inner vitality……that continue to provide power……and wisdom……to your body……and mind……Perhaps you are remembering……in the past years……at certain moment……at certain place……you can sense this inner vitality in you……deeply……and at that moment……or place……what was happening……who was there……and perhaps you are remembering certain images, even hearing certain sounds……how did you look like?……at that moment……or place……what did you say? ……what did you do? ……or perhaps you did not say anything……or do anything……how did you overcome the difficulty? ……Perhaps you are having some thoughts……emotions……feelings……body sensations……that you know you are deeply……deeply connected with your inner vitality……
Now I would like to invite you……to find a symbol……for your inner vitality……Some people choose a picture about themselves to represent this inner vitality……they look full of confidence……or calm and strong……Some people choose a flourishing tree to represent this inner vitality……Other people choose thistles and thorns to represent this inner vitality….. thistles and thorns that can survive even in the harshest desert…..Other people choose a bright light ball in their lower belly, or a rook with deep color that is as old as the earth, to represent this inner vitality…..Or your inner vitality…..may be certain sensation in you…..like a sense of fullness in your body…..or it can be represented by a thought…..or a few words…..such as “it’s no big deal” ….. Have you found the symbol of your inner vitality?
From today, and in the few days…..in a few months…..and far in the future…..whenever you want to be connected with your inner vitality…..you will find…..it is so easy…..at any time…..at any place…..at any condition…..it will be so easy for you…..to feel your inner vitality…..all you need to do…..is to go to your inner world…..take some time…..to close your eyes…..and to do a few…..slow and deep breaths…..and to call back that picture…..that symbol…..of your inner vitality…..and reminding yourself…..you are holding your inner vitality…..right in your core…..the inner vitality that provides you with wisdom…..and power…..just to think about it…..to consciously call its name…..and on doing this…..you will immediately get into touch with your inner vitality again…..
When you consciously call for your inner vitality…..on the unconscious level…..you will be happily…..at the moment…..happily to be surprised…..that you are becoming so composed…..so calm…..and you can control yourself…..and you will hold this sense of control…..not only in your thoughts…..but in your emotions…..in the ways you speak and act…..and you are more positive…..more optimistic…..more confident…..more peaceful about you and your life…..a well-balanced sense of control…..and with all your knowledge…..strengths…..and with this inner vitality that has always been there with you….. With all its wisdom…..and power…..and you can go towards the place you want to go…..
Now I would like to invite you…..with your inner vitality…..that part of you providing you with wisdom…..and power…..to gradually come back…..with your own speed…..come back to this room…..Perhaps you can feel your body….on the chair…..and you can hear certain sounds from the outside…..and you can feel your feet on the floor…..that’s right…..please do with me…..move your shoulders…..three…..take a deep breath…..two…..move your figures…..and one…..open your eyes.
中文文字版Chinese Version
亲爱的朋友，如果你愿意，下面我想邀请你，在相对短的时间内，为自己做一个促进深度休息的练习。
现在……请你在一个相对安静、舒适的地方坐下，如果你愿意，可以闭上你的眼睛，以自己的方式和节奏，给自己做几个慢而深的呼吸……也许你是穿着防护服，你知道它们在保护着你，以便你——在下面的时段里让自己好好的休息一下。
如果您愿意，可以感觉一下自己，也许有一部分的你会听到外面传来一些声音，但是另外一部分的你，也许愿意去感觉一下——从头到脚，逐渐放松，是怎样的一种感觉，随着每一次的呼气、吐气，头部在放松，颈部在放松、双肩在放松，双臂在放松，前胸和腹部在放松，后背和腰部在放松，双腿双脚在放松。
人的意识非常聪明，可以在同一时间专心致志地做好一件事情，而我们的无意识却更加智慧，可以在同一时间里面，同时做很多事情。你一定知道，人和动物都有着天然的、让自己放松的能力，当然——也有着天然的、让自己紧张的能力，还有变通的能力，在放松中有一点儿小紧张，或者，在紧张中有一点儿小放松…或者，一部分的你，在警觉着外界的指令，而另一部分的你，与此同时，却可以享受着这种舒服的放松……
伴随着这种放松的感觉，也许你会感觉到两只脚踩在地板上，大地给你的坚实的、支撑的感觉，也许你会感觉到，你所坐的椅子或者地板——给你的稳稳的、支持的感觉……
带着这种稳稳的、坚实的、支撑的感觉，给自己做几个慢而深的呼吸，深深的吸气，吐气……对！就这样，氧气顺着鼻腔、气管、支气管、细支气管，一直到达肺泡，肺泡里的氧气通过血液循环——输送到全身，一直到达身体的各个部位……身体的每一个细胞，都因为这些氧气的到来而变得晶莹、饱满、润泽……每一次吐气，会把细胞里的疲劳、紧张通过血液循环带出体外……
有的时候，在很长很长的时间里面，我们却感觉很短很短…而另外一些时候，在很短很短的时间里面，我们却感觉很长很长…就好像，有的时候，我们在很长很长的睡眠中，感觉睡的很浅很浅，而另外一些时候，我们又会在很短很短的时间里面，感觉睡的很深很深……
一部分的你也许在跟随我的声音，而另外一部分的你也许在跟随你的思绪飘向这儿，或者飘向那儿，也许飘向了你熟悉的床，那张你最最熟悉的床，你常常躺在上面、舒服地睡觉的床，那张床的样子，熟悉的床单和枕头的样子，床单和枕头的颜色、图案，它们的气味儿，它们摸上去的感觉，你躺在上面睡觉时惯常用的姿势……
一部分的你似乎已经躺在了这张床上，我想邀请你，在你内心开始一段旅程，去往一个你内心最核心的所在，一个非常安静、安全，非常宁静、平静的地方，当你已经达到了那个地方，你就能够感觉到你找到了自己最核心的部分……我会把这部分的你叫做你的内在生命力……
这部分的你，或许在受精卵形成的那一刻起，便已经在那里了……这一部分的你，始终都和你在一起，包括在子宫里它帮助你——完成了复杂的生长过程……在你出生的那一段 短短的时间里——它帮助你完成了许多复杂的任务，来到了这个世界上，在你长大的过程中，在过去的岁月里，它曾经无数次的帮助过你，帮助你克服了许许多多的困境……比如焦虑烦躁、悲伤失望、疾病伤痛、孤独绝望、无能感和无助感等等等等……它一直在你内在的那个地方，默默地守护着你、帮助着你，尽管有的时候，你很难意识到它的存在……
它有的时候，会让你表现出异乎寻常的顽强、坚持、勇敢的力量，有的时候又是爱与温和、稳定的力量，有的时候充满灵动、变通的智慧，还有的时候是冷静、冷静再冷静的智慧，需要的时候它会调动你全身所有的能量来应对挑战，但是一旦允许，它又能尽可能地休息、迅速恢复能量……正是这一部分的你，你的内在生命力，给予了你心理上和身体上，巨大的生存智慧和力量，帮助你度过一道道坎儿……活了下来……
也许它起源更早，地球有40多亿年的历史……30多亿年前地球上就有了生命，人类基因不断演化的历史,就是把生命力的智慧与力量不断传下去的历史，它——就在你的骨骼里、血液里、就在你的每一个细胞里……
同样，就是现在、此时此刻，它依然在守护着你、帮助着你……助你克服目前面临的困境，无论这个困境是什么……或许，你想在你的内心世界里，花一些时间——去好好感觉一下 这一部分的你……不断地给你的心理、身体默默地输送力量与智慧的你的内在生命力……你或许会回想起，在过去的岁月里，有些时刻、有些场景，你能够深切地感受到你的内在生命力的存在……在那个场景里，都有哪些人，发生了些什么事儿，也许会有一些画面浮现出来，也许还会听到一些声音……在那个场景里面，你看起来是怎样的？……你说了什么？或者做了什么？或者什么也没说……什么也没做……你是如何克服困境的……也许你会产生一些想法、情绪感受、伴随着一些身体上的感觉……你在与你的内在生命力深切地接触着……
下面我想邀请你——为你的内在生命力找到一个象征……
有的人会用一幅关于自己的画面来象征自己的内在生命力，他看上去充满自信，或者笃定……
有的人会用一棵枝叶繁茂的大树来象征自己的内在生命力；而与此同时，还有的人用具有顽强生命力、即使在沙漠也能存活的荆棘来象征自己的生命力……
也有的人用位于下腹部的、一个充满光芒的球，或者一个古老的、与地球同龄的黑色的石块来象征自己的内在生命力……
或者，你的内在生命力——可能是你的某种感受……比如说，你身体里的一种【饱满的感觉】，或者也许仅仅是某种想法、几个字、比如“没什么大不了的”……
你找到你内在生命力的象征了吗？
从今天开始，在未来的几天和几个月里，以及更远的将来，每当你想要触碰你的内在生命力的时候……你就会发现，无论何时、何地，任何情况下——你都能更轻松地感觉到它，你需要做的——只是在你内心的世界里，花一点时间，闭上你的眼睛，做几个慢而深的呼吸，唤回有关你内在生命力的那个画面，或者那个象征物，并且提醒自己——你在内心中拥有着它……那个带给你智慧和力量的内在生命力，去想到它、有意识地召唤它，你这么做的时候 就能立刻再次触碰到你的内在生命力……
当你有意识地召唤你的内在生命力的时候，在潜意识的层面，你将会愉快地在此刻，在此刻愉快地、也许有些惊喜地发现，你会变得那么的笃定，那么的平静，可以非常好地控制你自己……这不仅仅体现在你的想法上、也体现在你的感受里、体现在你做事和说话的方式中……而且你会对自己的生活和自己的未来更积极、更乐观、更自信、更平和，更能控制你自己……带着你所有的知识，能力，以及一直默默守护你的、给予你智慧和力量的——你的内在生命力，前往你希望去的方向……
下面我想邀请你，带着你的内在生命力、赋予你生存智慧和力量的内在生命力，慢慢地以你的速度回到这间屋子里面来，你也许，现在会感觉到自己的身体与椅子的接触，会听到外面的一些声音，会感觉到大地与自己双脚的接触……很好，可以动动你的双肩……请跟我一起做——三，深吸一口气……二，动动你的手指……一，睁开眼睛……