寻找内心平静，你的身体是最好的盟友。
下面的冥想练习结合了我在过去几年学习灵气疗法（Reiki）时学到的工具。整组练习需要20到30分钟，最好是躺着做。
我把它称为"感知与转移"技术：用你的手去 "感知 "身体中保持紧张的区域，然后通过想象力和意图的力量，轻轻地引导能量到一个和平和宽广的状态。练习过后是一种深遂的平静幸福感。
感知与转移技术
第一步：落地与中正
Put your phone on silent mode and sit on the edge of your bed. Close your eyes and take a few deep breaths. Before you lie down to begin the meditation, take a few moments to ground and centre, so you can rid yourself of some of the anxious energy circulating in your body:
- 双手朝下，放在大腿上。深吸一口气，每次呼气时，想象体内所有多余的能量都会顺着腿部流下，通过双脚，落入大地。默默地告诉自己，"我现在不需要这些能量了。我要把它交给地球，保留在那里，直至我再次需要。"
- 双手在胸前合十。吸气时，想象吸入新鲜、凉爽的空气；呼气时，呼出感激之情和积极性。用和平的白光萦绕身边的空间，并想象将白光送入宇宙。
第二步：给双手“充电”
现在，躺下来，脑后垫一个枕头，身体调整到舒适的位置。搓热双手，然后举过头顶，掌心相对，保持约12英寸（约30厘米）的距离。双手慢动作开合，做出拉手风琴的动作， "感受 "到双手之间的能量。
当你感觉到有能量从一只手发散到另一只手，再回到另一只手的微妙感觉时（或者当你能够清楚地想象到这一点时），将你的手在这个位置停留一会儿。想象双手之间正创造和容纳着温暖的疗愈能量，就像一个发光的球体，并为这种能量加持积极的意图。
第三步：做手部的动作
现在将手放在自己身上，"感知与转移 "身体九个部位的能量，从眼部开始：
- Eyes: Place the palms of both hands gently over your eyes, cupping them slightly. Feel the warmth of your hands ease the tension in your eye muscles from spending so much time staring at screens. Keep your hands there until the space behind your eyes feels as calm and clear as an empty, sunny room. If that sounds too abstract, simply wait until you feel your eye muscles relax and then move on to the next position.
- Ears: Place your hands over your ears. Again, enjoy the soothing warmth of your hands and hold your position until you feel the energy become calm and clear.
- Back of head: Lift your head enough to place both of your hands under it, cupping the back of it, and lie back down. Do the same thing as you did with your ears: sense the energy in your head and allow it a few moments to shift into a calm state.
- Neck: Cup your hands gently around the sides of your neck. It’s helpful, in this position, to visualize any unspoken thoughts or feelings that are blocking the flow of energy in your body. Imagine clearing this block in your throat so the energy can flow freely. I like to imagine a waterfall of clear energy flowing down from my head, all the way down to my feet and out into the Earth.
- Heart: Place your hands over your heart, resting one over the other. Infuse your heart with warmth and loving energy.
- Belly: Place your hand over your belly, just under your chest, positioning your hands so the tips of your fingers are facing each other and maybe gently touching. I hold a lot of anxious energy here—all of the gut feelings I have and am ignoring—and I spend as much time as I need to until I feel the tight coils inside unravel and loosen a bit, while reassuring myself that I am there for myself, and then I move on.
- Waist: Place your hands in a similar position—palms down with fingers pointing towards each other—about an inch above your belly button. This is a powerhouse area of your body. It may require some time to tune into it and allow it to settle down.
- Pelvis: Place one hand on either side of your pelvis, roughly on the crease where each thigh meets your torso. This is where the root chakra resides and is home to concerns about stability and safety.
- Shoulders: Place your hands on the tops of your shoulders. Allow “the weight of the world” to soften and melt away.
第四步：落地和清理
待完成最后一个动作，肩膀感觉轻松了，深吸一口气，睁开双眼，双手从肩膀一直刷到手腕，就像扫去灰尘一样。这样可以清除你周围的任何阻滞或负能量。从大腿上部向膝盖方向做同样动作。然后甩动双手。
再做一次深呼吸，然后拍一次手或打一次响指。坚定地做，目的是锁定练习并吸收其所有的好处。然后继续你的一天，它已经被你自己的双手和意志的疗愈力量所安抚。
第五步：相信过程
Don’t worry if you don’t achieve the level of results you’d hoped for. I can say with certainty that my skill in using this “sense and shift” meditation technique has improved greatly over time. Practice makes better.
如果没法都做，每天抽出时间，躺下做一些深呼吸，关注你的身体感觉，这本身就已是令人难以置信的力量。我们在头脑上花了过多的时间，以至于经常忽略了脖子以下的所有部位。
除非放慢脚步，花时间与身体对话，否则你永远不会发现它所拥有的智慧。
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