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Let's experience it just for a minute or two.
让我们花一两分钟体验一下这种感觉
So here is what I'd like you to do once again if you feel comfortable with it.
下面我想请大家做一个练习，还是那句话，如果你愿意做就做
So sit back, on your, on your chair with your back against, against the, the back rest.
请大家在椅子上坐好，将后背靠在椅背上
Make yourself as comfortable as you can. Plant both feet on the ground comfortably.
尽量坐舒服了，两脚放松，平放在地上
And if you feel comfortable, if you feel comfortable, just close your eyes.
如果你愿意，如果你愿意的话，闭上双眼
And move your attention to your breathing. Take a deep breath in, into your belly.
现在把注意力放在你的呼吸上。深吸一口气，吸至丹田
Slow, quiet, gentle exhalation. Deep slow inhalation, all the way into your belly.
慢慢的，静静的，轻轻的呼气。再次慢慢的深吸一口气，直至丹田
Slow, gentle, quiet, long exhalation. If you mind wanders, just return to your breathing.
慢慢的轻轻的静静的长长的呼出来。如果你的思绪飘走了，把它放回到呼吸上来
Now in your mind's eye, just scan your body, your forehand, your eyes, your nose, mouth, your neck, your chest,
现在想象你在脑中观察自己的身体，你的前额，眼睛，鼻子，嘴，脖子，胸膛
your upper back, lower back, your legs, all the way down to your feet.
你的后背，腰，双腿，一直向下，直到你的双脚，
Just scan your body while continuing to breathe deeply, slowly and gently.
上下观察你的身体，同时继续深深的慢慢的轻轻的呼吸
And through your scan, find a part of your body that is a little bit more tense than the others.
在你打量自己的时候，寻找身上的一个部位，比其它部位更紧绷
It could be your jaws. It could be your neck.
可能是你的下巴，脖子
It could be your shoulders, your stomach. You're feeling a little bit of disease.
可能是你的肩膀，你的胃部。你感到这个部位有些不适
Could be your legs, your knees, your feet.
可能是你的腿，膝盖，双脚
