精美英文欣赏:开心自在玩瑜伽,为身心减压(2)（在线收听）

　　Think Good Thoughts 　积极的想法

　　Meditation is the first part of a stress-relieving(减轻，解除) yoga routine. Meditation means being calm, quiet, and focused. Some people call this “feeling centered.” When you're feeling centered, you can do your best in stressful situations such as taking a test or working through a disagreement with a friend. Try these meditation exercises:

　　Take a yoga vacation: Find a quiet, private place, like your bedroom. Sit in a comfortable position and close your eyes. Imagine a place where you feel safe and relaxed. Is it your best friend's backyard?

　　Your grandma's house? Camping in the woods? Imagine yourself in this place for three to five minutes. You'll feel much calmer after your “yoga vacation.”

　　Positive pictures: When you're feeling stressed about a big test or game, it can help to imagine it going really well. Sit in a comfortable position and close your eyes. Picture yourself feeling prepared for your test or kicking the winning goal in soccer. Of course, positive pictures can't take the place of actual preparation, but they can help you feel more confident.

　　冥想是减压瑜伽练习的第一部分。冥想就是保持镇静、平静和专注。有些人称之为“感受中心”。当你感受到自己的中心，在受压情况下——如进行测验或处理与朋友的分歧等——就能发挥最好状态。试试以下冥想练习：

　　进行一次瑜伽旅行：找一个安静、私密的地方，比如卧室。以舒服的姿势坐下来，闭上双眼。想象一个让你感到安全放松的地方——是挚友的后院、奶奶的房子，还是林中露营？用三到五分钟想象自己身处这个地方。完成“瑜伽旅行”之后，你会感觉平静多了。

　　积极画面：当你为一场大考或比赛临近感到紧张时，想象它们进展得很顺利，这很有用哦。舒服地坐下，闭上眼睛，想象自己已经准备好去应考，或者有信心在足球赛中踢入致胜一球。当然，想象积极画面代替不了真正的准备工作，但它们能让你更加自信。

　　Breathe Deep 深呼吸

　　On one hand, you already know how to breathe. You're doing it right now! But learning how to breathe in yoga practice can help you notice how your breathing changes when you're anxious or upset. Often, when you start to feel nervous or uncomfortable, your breathing may get faster and you might not breathe as deeply. Once you tune in to(了解，熟悉) your breath, you can try belly breathing.

　　一方面，你已经知道如何呼吸，因为你此刻就在呼吸！但学习如何在瑜伽练习中呼吸能助你在焦虑烦躁时察觉呼吸的变化。当人开始感到紧张不安时，其呼吸往往会急促起来，而且呼吸的深度不够。一旦了解自己的呼吸变化，你可以试着用腹部呼吸。