双语：生活小动作 职场大用处

 　　Try a Walking Meditation¹

　　步行冥想

　　Get rid of nervous tension by inhaling² as you take four steps, then exhaling³ for four steps. Repeat for at least three minutes (the longer, the better). Work up to six to eight steps per inhale⁴ and exhale⁵。

　　可以通过吸气走四步、然后呼气走四步的方法解除紧张感。至少走上三分钟，时间越长越好。通过练习逐渐延长呼气和吸气的时间，争取做到六步到八步一吸气、六步到八步一呼气。现代社会压力大，随时充电才能立于不败之地。

　　To recenter your mind and body, sit on the floor in a comfortable position with a straight back. Look at the second hand of a watch. Inhale for three seconds, then smoothly⁶ exhale for three more. Repeat for at least three minutes。

　　为了唤醒你的头脑和身体，用一种舒服的坐姿坐在地板上，后背挺直。看着表的秒针。吸气三秒钟，然后缓缓地呼气，呼气要超过三秒钟。重复做至少三分钟。

　　Move 1: The Cat-Cow

　　动作一：猫牛式

　　Sit straight in a chair and place both feet flat on the floor. Exhale as you round your spine⁷ forward into a cow pose (top). Then inhale as you arch your back into a cat pose (bottom). Repeat for five more breaths。

　　在椅子上坐直，双脚平放在地板上。脊柱前倾摆出牛的姿势(上面的图)，同时呼气。然后吸气，收回身体做猫的姿势(下面的图)。重复做五次呼吸。

　　Move 2: Side to Side

　　动作二：一边到另一边的伸展运动

　　Inhale and extend your arms straight up. Stretch to the right as you exhale. Inhale to come back to the center, then exhale to the left. Repeat for five more breaths。

　　吸气向上伸直双臂。呼气时向右伸展。吸气双手收回正上方，再呼气向左伸展。重复五次呼吸。

1 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

2 inhaling   

v.吸入( inhale的现在分词 )

参考例句：

• He was treated for the effects of inhaling smoke. 他因吸入烟尘而接受治疗。 来自辞典例句
• The long-term effects of inhaling contaminated air is unknown. 长期吸入被污染空气的影响还无从知晓。 来自互联网

3 exhaling   

v.呼出，发散出( exhale的现在分词 )；吐出（肺中的空气、烟等），呼气

参考例句：

• Take a deep breath inhaling slowly and exhaling slowly. 深呼吸，慢慢吸进，慢慢呼出。 来自互联网
• Unclasp your hands and return to the original position while exhaling. 呼气并松开双手恢复到原位。 来自互联网

4 inhale   

v.吸入(气体等)，吸(烟)

参考例句：

• Don't inhale dust into your lung.别把灰尘吸进肺里。
• They are pleased to not inhale second hand smoke.他们很高兴他们再也不会吸到二手烟了。

5 exhale   

v.呼气，散出，吐出，蒸发

参考例句：

• Sweet odours exhale from flowers.花儿散发出花香。
• Wade exhaled a cloud of smoke and coughed.韦德吐出一口烟，然后咳嗽起来。

6 smoothly   

adv.平滑地，顺利地，流利地，流畅地

参考例句：

• The workmen are very cooperative,so the work goes on smoothly.工人们十分合作，所以工作进展顺利。
• Just change one or two words and the sentence will read smoothly.这句话只要动一两个字就顺了。

7 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。