Page 11 - 三分鐘好療癒 香光安詳操

8 三分鐘，好療癒―香光安詳操 三分鐘安詳操 9

PART I

身安穩

Relaxing the body

安詳操分為三個部分：
第一部分「身安穩」，坐姿伸展身體五部位。
第二部分「心祥和」，放鬆覺察呼吸。
第三部分「好心情」，慈心祝福回向。

The Calming Exercise is divided into three parts:
The first is relaxing the body–— gently stretch five parts of your body,
The second is calming the mind –— concentrate on your breathing,
The third is staying in a good mood –— make loving-kindness wishes.

輕鬆坐著，雙腳平穩踩在地上，
放鬆身體，自然呼吸，覺察伸展的動作。

Sitting in a comfortable position, keep both feet firmly planted on the ground.
Relax your body and breathe naturally as you stretch mindfully.