WEBVTT

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那麼，開始吧

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深吸一口氣

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再用嘴緩緩吐出

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身體不舒服的時候，呼吸會容易變淺

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深深地、慢慢地呼吸吧

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用鼻子緩緩吸入空氣

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再用嘴輕輕吐出

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每次呼氣時，都輕輕卸掉全身的力氣

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再來一次

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用鼻子緩緩吸入空氣

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用嘴輕輕吐出

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深深地、慢慢地呼吸吧

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用鼻子緩緩吸入空氣

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用嘴輕輕吐出

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每次呼氣時，都輕輕卸掉全身的力氣

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身體逐漸放鬆下來

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連要注意呼吸的事情都忘掉

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什麼都不用做，輕鬆地舒展身體

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先從雙腿的大腿根開始放鬆

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大腿根放鬆之後

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保持緊張狀態的大腿肌肉也會鬆弛下來

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膝關節也會放鬆

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小腿和小腿肚

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腳腕

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腳後跟、腳底

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腳背

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這些地方也卸去力氣

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徹底放鬆吧

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接下來是從兩臂的根部開始放鬆

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為了讓雙臂中的所有細胞都放鬆下來

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手肘、手腕

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手心和手背

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一直到每根手指，都卸去力氣

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讓雙臂全部放鬆下來

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接下來，讓沐浴在溫暖陽光下的額頭也逐漸放鬆吧

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感受到這份陽光，你的眼皮逐漸沉重起來

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然而你的潛意識仍然保持著清醒

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只有表層的意識開始感到睏倦

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放鬆雙眼的眼皮

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眼皮內側感受到了溫暖

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將這份舒適的感覺擴散到臉上

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太陽穴、雙頰

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放鬆顴骨

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讓嘴周圍的肌肉自然地紓解緊張

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向著嘴裡、向著口腔深處延伸

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這樣一來就會感受到呼吸帶來的舒暢

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這讓你更加放鬆

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放鬆雙眼的眼皮

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眼皮內側感受到了溫暖

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將這份舒適的感覺擴散到臉上

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太陽穴、雙頰

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放鬆顴骨

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讓嘴周圍的肌肉自然地紓解緊張

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向著嘴裡、向著口腔深處延伸

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這樣一來就會感受到呼吸帶來的舒暢

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這讓你更加放鬆

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後頸也逐漸放鬆

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感受肩膀

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肩膀的每一個細胞都放鬆下來，肩膀變得輕快起來

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這份感覺又向著後背延伸開來

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後背從上到下

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逐漸放鬆下來

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後背整體都放鬆下來

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一直到尾骨

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接下來是胸腔

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讓胸腔整個被舒適的暖陽包裹起來

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將胸口的力氣散去

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自然地放鬆小腹的肌肉

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平時不曾注意的內臟

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現在正順利地運轉著

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舒展身體

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最後，讓頭頂放鬆

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放鬆頭頂之後

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你的思緒會輕輕地擴散開來

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你的身心越放鬆

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我的聲音就能越自然地和你的潛意識連接在一起

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你的耳朵雖然還能聽得到周圍的聲音

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但你不去注意它們

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現在，只有我的聲音

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和你放鬆的感覺是屬於你的

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舒展身體

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然後，不管在何時何地

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都有一個能讓你像現在這樣輕鬆、放鬆的話語

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就是這句話

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沉沉地睡去

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睡得更沉些

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睡得更熟些吧

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零