冥想的藝術——睡眠冥想

冥想睡眠应用：使用专门的睡眠冥想应用，提供指导，帮助你更好地进行睡眠冥想。 #生活技巧# #健康生活方式# #睡眠调整技巧# #冥想睡眠技巧#

你有沒有過在床上翻來覆去，希望能入睡，可不論怎麼折騰就是睡不著；或是在半夜醒來，就再無法合眼，而後苦苦等到天亮。

睡眠障礙是這個時代很常見的問題，它會使我們的身心狀態失衡，嚴重者甚至會影響到身心的健康；也會影響我們的家庭關係及工作狀態。

對於大部分睡眠障礙者來說，冥想的練習都可以帶來非常好的調整與改善。如果你經常睡不著或睡眠質量很差，那意味著你的大腦經常在過度地參與心理活動。你越是睡不著，你就會越注意它，然後你就更難以入睡。針對睡眠進行冥想可以放鬆過度活動的大腦，並會平靜我們的內心。冥想帶給我們的深度放鬆狀態，會促進我們改善並帶我們進入深度的睡眠。

若條件允許，建議抽出幾日時間來參加李磊老師「冥想的藝術」及「冥想的力量」系統課程，正確的學習並與我們一起練習、體驗。若暫時沒有大段時間，也可以先依著以下李磊老師送給大家的簡單方法來做練習。

每一天臨睡前，都可以進行這個練習。首先，心理上要接受我們睡不著這個問題，接受而後放輕鬆，並告訴自己這一切都有改善的可能。

整理好自己的房間，若有精油的話，可以滴兩滴薰衣草的精油在枕邊，或滴幾滴在雙手之間，於足底、腹部輕柔按摩。有香薰機的話，也可以使用香薰機。而後關閉房間燈，平躺上床。調整身體，蓋好毯子，注意保暖。讓整體身體舒服、放鬆。兩足略微分開與肩寬；雙臂自然攤放於體側，兩掌心向上；舒展後脖頸，展開眉心，輕閉起雙眼。

自然平順的呼吸，不必刻意延長及放緩，只是開始關注呼吸，知道自己在吸氣、呼氣，知道吸氣時鼻尖處有清涼，知道呼氣時面頰周圍有溫暖。只是觀察感受呼吸。逐漸的讓呼吸回歸它自然的廣闊無邊的狀態，而後讓呼吸如同山間的清泉一般去滋潤它經過的每個地方。

在呼吸之間，你的整個身心內外感覺越來越放鬆、柔軟，彷彿所有的緊張、僵硬、壓力、疲憊都在除去。

而後開始從頭到腳的掃描整個身體，每經過身體一個地方，都感覺這個地方在更多的放鬆。一個部位一個部位行過，彷彿帶著祝福，送到了這些所有我們經過的部位——身體的每一處，所有的角落。

頭頂、頭皮、後腦勺放鬆；前額、眼皮、鼻子、臉頰、嘴巴、下巴、耳朵放鬆。

脖子、肩膀、雙臂、雙手放鬆；鎖骨、胸部、腹部放鬆；所有的內臟器官、整條脊柱、整個的後背放鬆。

整個骨盆放鬆；臀部放鬆；兩大腿、雙膝、膝蓋窩、小腿放鬆。雙足、所有的腳趾放鬆。

完成這樣一遍後掃描後，若有了困意，自然入睡就好。也再一次重復掃描全身。而後帶著祝福，很放鬆的結束練習。

這個睡眠冥想會幫助我們很快入睡，甚至會在還沒有結束練習時我們就已經睡著了。

每一日我們都可以在臨睡前來進行這個練習。在這種練習的相伴中，初期我們即便依舊有睡不著，但已經相當於幾個小時的休息了，所以再不用擔心自己睡不著、頭疼或第二天精神不好了。甚至，每天中午躺下來完成以上的練習，不是為了睡著，只是重復上邊的步驟來練習就好，會有非常好的恢復精力的作用。

祝福大家，願我們都能有無夢的睡眠和有夢的生活！

Have you ever tossed and turned in bed hoping to fall asleep, but no matter how you toss and turn，you can't sleep；Or waking up in the middle of the night, unable to close eyes, and then struggling until dawn.

Sleep disorder is a very common problem in this age. It will make our physical and mental state imbalance, and serious even affect our physical and mental health；It also affects our family relations and work status.

For most people with sleep disorders, the practice of meditation can bring very good adjustment and improvement. If you often can't sleep or have poor sleep quality, it means your brain is often over-involved in mental activities. The more you can't sleep, the more you notice it, and then it's harder for you to fall asleep. Meditation on sleep can relax the overactive brain and calm our hearts. The deep relaxation state that meditation brings to us will promote improvement and bring us into a deep sleep.

If conditions permit, it is recommended that you take a few days to attend Teacher Li lei's systematic course of "The Art of Meditation" and "The power of Meditation" ，learn correctly and practice and experience with us. If you do not have much time, you can also do the exercises according to the following simple methods given by Teacher LiLei.

Do this exercise every night before you go to bed. First, mentally accept that we can't sleep, accept that, relax, and tell ourselves that all of this is possible to improve.

Tidy up your room, if you have essential oil,you can drop two drops of lavender essential oil on the pillow, or drop a few drops between your hands,massage gently on the sole of your feet and abdomen.If you have an aromatherapy machine, you can also use it. Then turn off the room lights and go to bed on your back. Adjust your body, cover the blanket and keep warm. Make your whole body comfortable and relaxed. Feet slightly separated from shoulder width; Put your arms naturally on your side, palms up; Stretch the back of your neck, spread your eyebrows, and close your eyes lightly.

Natural smooth breathing, do not have to deliberately extend and slow down, just began to pay attention to the breath, know that they are inhaling, exhaling, know that there is cool at the tip of the nose when inhaling, know that there is warm around the cheeks when exhaling. Just observe and feel the breath. Gradually let the breath return to its natural vastness, and then let it moisten everywhere it passes, like a mountain spring.

Between breathing, your whole body and mind feels more and more relaxed and soft, as if all the tension, stiffness, stress and fatigue are being removed.

Then start scanning your entire body from head to foot, feeling more relaxed as you pass through each part of your body. A body part by part, as if with a blessing, sent to all these parts we pass through - every part of the body, all the corners.

Relax the top of your head, scalp and back of your head. Relax your forehead, eyelids, nose, cheeks, mouth, chin,and ears.

Neck, shoulders, arms, hands relaxed; Relax the clavicle, chest and abdomen; Relax all your internal organs, your entire spine, your entire back.

Relax the entire pelvis; the buttocks are relaxed; the legs, knees, knee sockets and calves are relaxed. Relax your feet and all your toes.

After this scan, if you feel sleepy, you will naturally fall asleep. The whole body was scanned again. And then with a blessing, very relaxed end of the exercise.

This sleep meditation will help us fall asleep quickly, even we have asleep before the end of practice.

Every day we can do this practice before we go to bed. In the early stages of this practice, even if we still have trouble sleeping, it's equivalent to taking a few hours to rest, so we don't have to worry about not being able to sleep, or having a headache, or feeling bad the next day. Even, lying down at noon every day to complete the above practice, not to fall asleep, just repeat the above steps to practice, will have a very good role in restoring energy.

Bless everyone, wish we can have a dreamless sleep and a dream life!

李磊瑜伽®，一個可以訴說的地方，一個可以傾聽的地方，一個心靈的驛站。我們的微信號：LLYOGA

LiLei Yoga. A place to tell and listen. A station of the soul.Wechat：LLYOGA

网址：冥想的藝術——睡眠冥想 https://www.yuejiaxmz.com/news/view/1256021

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