英语翻译Go to a quiet room and sit in any comfortable chair or c

英语翻译
Go to a quiet room and sit in any comfortable chair or couch.Although some people prefer to lie down,you are more susceptible to sleep than when sitting up.Whether you sit or lie,ensure you do not cross your legs or any part of your body.You may be in this position for a while and this could end up being uncomfortable.
Make sure you are not going to be disturbed for at least half an hour.
3Close your eyes and work to rid your mind of any feelings of fear,stress,or anxiety.When you begin,you might find it difficult not to think.You may find that thoughts keep intruding.When this happens,don't try to force the thoughts out.Observe them impartially,and then let them slip away.See How to Meditate for more help with this step.
Recognize the tension in your body.Beginning with your toes,imagine the tension slowly falling away from your body and vanishing.Imagine it freeing each body part one at a time starting with your toes and working its way up your body.Visualize each part of your body becoming lighter and lighter as the tension is removed.relax your toes,then your feet.Continue with your calves,thighs,hips,stomach and so on,until you've relaxed each portion,including your face and head.Using imagery techniques of something you find comforting or soothing,such as water (feel the water rushing over your feet and ankles,cleansing them of tension) can be effective as well.
Take slow,deep breaths.When you exhale,see the tension and negativity leaving in a dark cloud.As you inhale,see the air returning as a bright force filled with life and energy.
Appreciate the fact that you are now extremely relaxed.Imagine you are at the top of a flight of 10 stairs which at the fifth step start to submerge into water.Picture every detail of this scene from the top to the bottom.Tell yourself that you are going to descend the stairs,counting each step down,starting at 10.Picture each number in your mind.Imagine that each number you count is further down and one step closer to the bottom.After each number,you will feel yourself drifting further and further into deep relaxation.As you take each step,imagine the feel of the step under your feet.Once you are at the fifth step imagine and truly feel the refreshing coolness of the water and tell yourself that you are stepping into an oasis of purity and cleanliness.As you begin to descend the last five steps,start to feel the water getting higher and higher up your body.You should now start to feel somewhat numb and your heart will start to race a bit,but notice it and let any qualms about the situation just drift away into the water.

找一间安静的房间,坐在任意一张舒服的椅子或者沙发上.很多人倾向于躺着,但是,那样比起坐着更容易使你犯困.无论你是坐着还是躺着,确保你没有交叉双腿或者蜷曲身体的任何一个部位.（蜷曲身体）可能会使你暂时舒服,但是时间一长就会出现不适.
确保至少半个小时之内你不会被外界打扰.
闭上双眼,尝试摆脱你心中的恐惧、压力和不安.一开始或许会觉得很难停止思考,而许多的想法不断地侵入你的大脑.这时,不要强行驱赶这些想法.要用一种旁观者的立场去观察它们,并使其自行消散.
让我们看看还有哪些有益的方法来帮助实行这一步.
认清你身体的紧张.从你的脚趾开始,想象你的紧张正随着你的身体缓缓而行并慢慢消失.想象从你的脚趾开始持续向上,一点一点释放你身体的每一个部位.设想当紧张消逝的时候,你身体的每一部分都变得越发轻盈.放松你的脚趾,然后是双脚,接着是小腿,大腿,臀部等等,一直到每个部分都得到了充分的放松,包括你的面部和头部.
也可以适当使用一些使你舒适给予你慰藉的意象技巧,比如水（感觉水正缓缓流过你的双脚和脚踝,冲刷掉其中的紧张不安）,这种方法也同样有效.
慢慢来,深呼吸.当你呼气的时候,想象着你的紧张和消极情绪如一团黑色空气被你呼出；当你吸气时,想象你吸入的空气充满活力和生机.
为你此刻的放松而心怀感恩.想象你站在一段有10级阶梯的楼梯顶端,而第5级阶梯及以下的部分都淹没在水里.牢记从楼梯顶端到底部的每一个细节.告诉自己,你开始走下楼梯,从10开始,数好每一步.牢记你走的每一步.想象你每数一个数,就越往下一层,就越靠近底部.每数完一个数,你会感到渐渐进入更深层次的放松.当你每迈出一步,就想象脚下随之而来的感觉.当你到达第5级阶梯时,想象并真切地去感受由水带来的透彻心扉的清凉之感并告诉自己,你正一步步走向一片纯洁澄澈的绿洲.当你走下最后的5层阶梯时,开始感受水位沿着你的身体慢慢上升.这时你可能稍微有些麻痹的感觉,心脏也略微跳得过快,但是仅注意到这些变化,不加干涉,就让这些不安随水流自行漂远.
楼主,这个可能跟瑜伽的放松术是差不多的.我倒是亲身感受过,还不错.就是不知道能不能帮到你啦~咩哈哈哈,我是新人,希望靠谱~（=^ 3^ =）