放松减压训练 推荐（五） 唤醒身体练习
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放松减压训练
推荐（五）
唤醒身体练习
good morning face
全球疫情爆发，同馨济慈特地邀请德国身体治疗领域专家德国乌尔里希•索尔曼老师，为大家推荐在居家或者在办公环境可以进行的身体练习，帮助大家在这个特殊时期，从身体层面体验到放松，减压和安定的力量。将陆续推出练习视频。
版权归属Ulrich Sollmann 老师所有
向上滑动阅览视频文字稿
Good morning, everybody, or hello, or good afternoon or good evening.
各位，大家早上好，下午好，晚上好。
Last time when you watched my video,there was a lot of expression of big and impulsive and aggressive expression.
上一次你们看我的视频时，有很多表现和表达都是强烈而激动的，甚至有些过激。
So now today I want to calm down alittle and to invite you for, so to say, a more gentle approach to your body.
所以今天我想稍微平静一下，邀请你，对你的身体采取一种更温和的方式。
And I want to refer tothe upper part of the body, to the head, to the face, to the jaw, to the neckmuscles, to the throat.
让我们关注身体上半部分，包括头部、面部、下巴、颈部肌肉和喉咙的部分。
So that you feel more comfortable here, and that you can relax a little, and that you will perhaps invite yourself and not to think so much about everything.
这样你在这里会感觉更舒服，你可以放松一下，也许你会邀请自己，不要对每件事都想太多。
And when you're stressed, of course, these functions in the head are mobilized and stressed and strained.
当然，当你感到压力时，大脑中的这些功能会被动员起来，会出现焦虑和紧张。
Softly, it's very helpful and good to work a little in this area.
在这方面温和的做一点工作是很有帮助和好处的。
I want to start with wakening up their face, wakening up the head so that you say good morning to your face and what it could do this in your bathroom in front of the mirror.
我想从唤醒脸部，头部开始，对我们的面部说声早安，我们可以在浴室里对着镜子的时候做。
Or you can do it in a car when you don't move and when you have to stay there for a little while.
也可以在你没法走开，必须要在某个地方待一会儿的时候做练习，比如在车里的等待时。
So you can just invite your face to, well, just like clapping a little while massaging, to a massage to your face muscles, you know,everywhere around the eyes, on the forehead, or the jaw, or your chin.
所以你可以就像按摩的时候用手轻轻拍打一样，给你的脸做个按摩。我们可以按摩面部的肌肉，眼睛周围，前额，下巴，脸颊。
And you can just massage in the way, which is good for you, which you feel that it helps you to be more aware of your face, of the state of waking up, and coming to today and to life back again to your vitality.
你也可以用你觉得让自己比较舒服的按摩方法去做，帮助你更清楚的觉察自己的脸，觉察自己醒来的状态，把注意力放到当下，感觉自己重新恢复生命的活力。
So you can justmassage, and massage your head because there are also muscles.
所以你可以按摩，按摩你的头部，还有肌肉。
And you can doit quite heavily, not just gently, you know, not stroking.
你可以做的重一些，而不只是轻轻地，不是抚摸。
When you are togetherwith the person you love, perhaps then you stroke and your gentle, and this isvery good of course. I can advise you, I mean, just to follow your relationshipby this.
当你和你爱的人在一起的时候，也许你会温柔的抚摸，这当然是很好的，可以增进你们的关系。
But on the other hand,doing to yourself, it's helpful one to do it quite heavily and strong that themuscles will wake up and breathed by doing it.
但另一方面，对你自己做要做得重一些，做得有力一些，这样肌肉就会苏醒和呼吸。
Don't stop breathing just, you know, massaged.
注意在按摩的时候不要停止呼吸。
And of course there are muscles in the face which are the strongest in your body.
脸上的肌肉是身体里最强壮的部分。
And I mean, the muscles here，the jaw muscles. They're ever so strong.
我是说这里的肌肉，下颌肌肉。它们非常强壮。
And when you bite, you can bite and hold something very intensively.
当你咬合的时候，你可以紧紧地咬住东西。
So you have, of course, to open up thosemuscles, and then you can massage them with your thumbs.
所以你当然要打开这些肌肉，然后用拇指按摩。
You can slowly do itvery intensively, and you can breathe by doing it, because maybe it hurts alittle, so don't press too much, but also please don't press too little.
你可以慢慢地用力做，你可以呼吸，因为可能会有点疼，所以不要用力太大，但也不要用力太小。
So find away with yourfingers to massage these muscles and breathe in between.
所以用你的手指按摩这些肌肉，并且保持呼吸。
Because this massage opens up some breathing to, then you can just relax a little, and just feelyour face, and your jaw, and your head.
这个按摩会让你呼吸顺畅，然后你可以放松一下，感觉一下你的面部，你的下巴，和你的整个头部。
You could do it again.Just massage.
你可以再来一次。只是按摩。
You know the muscles around the eyes, the forehead, the jaw, chinand your neck a little, and your head.
你感知到眼睛周围的肌肉，你的前额，你的下巴，你的脸颊，你脖子的一部分，还有你的头部。
And you can press your muscles there, atthe jaw.
然后你可以按压下巴那儿的肌肉。
And the massage is good for the muscles but also for opening up the breathing.
按摩对肌肉有益，也有助于打开呼吸。
And then afterwards, just let your arms hang down. Perhaps close your eyes and just sense.
然后，放下你的手臂。也许闭上你的眼睛，感受一下。
Maybe there is a little tingling or the face becomes warm, or it feels like as if the face is opening, opening for the day, opening for something new in your life.
也许会感到有点刺痛，或者会感到面部变暖了，或者会感到面部打开了，为这新的一天打开了，为生活中一些新的东西打开了。
You can do this once,twice or three times with a little break in between, so that you can feel howit is.
你可以这样做一次，两次或三次，中间稍作休息，这样你就能感觉到它是怎样的。
So don't only massageand go on massaging or pressing.
所以不要只是按摩，需要持续的按摩或按压。
Please, please invite yourself also to calm down and to take a little rest so that you can digest and let it in, what you experience in this area.
也请邀请你自己沉静一会，休息一下，把你在这里所获得的体会和感受得以消化和吸收。
And of course there isanother way to open up the jaw and breathing, and I will show you.
当然还有另一种方法来打开下巴和呼吸，我来告诉你：
So you can open the mouth just like … and breathe through the mouth …
你可以像这样张开嘴……像这样用嘴呼吸……
Even if it looks alittle funny, or weird.
即使它看起来有点滑稽，或者怪异。
I won't, nobody would be there, so you don't have to worry. Just breathe.
我不在你身边，也没有任何人在你身边，所以不要担心。只是像这样呼吸。
There will be a yawning, perhaps, and perhaps the chin willclose your mouth, will close in between, so it's a good way to keep it open.
可能会打哈欠，也许，下巴会合上你的嘴，会在中间闭合，所以保持张开是个好方法。
Just like this. You press a little on your chin when it's open, not hard, but so that the mouth cannot close again.
就像这样……当你的下巴张开的时候，你可以轻轻地按压它，不要用力，但是这样嘴巴就不会再合上了。
Don’t force yourselfjust a little open and breath.
不要强迫自己，只是稍稍张开嘴并且呼吸。
And after a while, just feel and sense your jaw and your chin and your face.
过一会儿，去感知和觉察一下你的下巴，你的脸颊，你的面部。
And let your jaw hang downa little.
然后让你的下巴垂下来一点。
When you could do it again, just open your mouth and hold it open.
当你能再做一次的时候，就张开嘴，并且保持打开。
You can make it a bit longer.
你可以做的时间再长一点。
Take your time, I would just demonstrate, so I am a bit faster just to show you the little variations which you can use.
慢慢来。因为我只是示范，所以我在展示一些的时候会有点儿快。
You can go one stepfurther, so to say, to mobilize a little the jaw muscles.
你可以再继续下一步，也就是说，稍微运动一下下巴的肌肉。
You can do it likeopening the mouth, holding the chin with your hand. Then with both your handsand your chin, you move towards each other.
张开嘴，用手握住下巴，然后你的双手和下巴，同时向彼此移动。
I will show you how it works. So you stand in between them, opening of the mouth and closing at the same time.
我会给你展示这个动作。就像这样，在你张嘴和合嘴之间。
And you will sense what it feels like when you do this. So Let it happen then.
当你这样做的时候去体会一下那是什么感觉，然后就让那个感觉发生。
Then I open and close at the same time and holds attention in between.
然后我同时打开和关闭，并在两者之间保持注意力。
And then let your arms hang down again and just feel this area around the mouths, of the jaw muscles, and your face.
然后让你的手臂再次垂下，感受一下口腔周围，下巴上的肌肉，还有你脸部周围的区域。
And just let it happen, how it feels like, maybe there's a little more tingling, or opening of bones, or whatever.
就让那些感觉自然的发生，感觉也许会有点刺痛，或者感到骨骼打开了，或者其他任何东西。
Just let it happen and sense and feel it.
就让它们发生，感受它们。
And when you get somesort, just let them go away so that you can be more aware of yourself how thisopens up.
当你感受了某些东西，也允许它们自然离开，这样你可以更清楚的感受到自己是如何打开的。
You can do it again,perhaps. And then let your arms hang down again and just relax and feel and beaware of it.
也许你可以再做一次。然后让你的手臂再次垂下，放松，感受并意识到这一点。
And you will realizethat the mouth does not close automatically as you experienced before perhaps.
你会意识到嘴巴不会像你以前的体验中那样自动的闭合。
So just be aware of this new sensation, this new feeling around here.
所以请注意这种新的感觉。
No force yourself. Don't push yourself.
不用强迫自己，不用逼自己。
It's a time for yourself. It's a time for waking up and getting up and touching your daily life again.
这是你自己的时间。这是一个醒来的时刻，这是一个起床的时刻，是再一次触摸我们日常生活的时刻。
So don't be astonished when you yawn so deeply, and it's a sign that you really relax inside in the chest with your breathing and your diaphragm muscles around here in the chest.
所以，当你打一个深深的哈欠时，不要惊讶，这只是一个信号，告诉你你真的在胸腔里面感到了放松，你感到了你的呼吸，你的横膈膜，你的胸腔周围的放松。
So don't be afraid orworry about it. It's just normal. It's a normal reaction of your body.
所以不要害怕或担心，这很正常，这是你身体的正常反应。
You remember, open up by all those exercises, open up the automatic reactions in your body.
请记得，通过所有这些练习去打开，打开你身体中的自动化的反应。
Then I will show you something else with the neck muscles and for the throat.
然后我再展示另一种与颈部肌肉和喉咙部分工作的方法。
Just put your hands in the back like this, and press a little with your head against hands, and with the hands against the head.
把你的手像这样放在后面，用你的头顶住你的手，就这么抵着。
So it's, again pushing from both sides, and you hold the attention in between. I will show you, just look. I open my mouth and hold attention, and then feel a little trembling in my shoulders, and in my upper chest.
然后再一次从两边推，把注意力集中在中间。我张开嘴，保持注意力，然后感到肩膀和上胸部有点颤抖。
I just let it happen. ThenI let it go again. Just feel the neck, and the back of your head.
我就让它发生，然后我又放开。此时感觉你的脖子和脑后的部分。
Perhaps you will feel how it opens up.
也许你会感觉到它是如何打开的。
Opening up is often sensedas more freedom, more relaxation.
打开通常带来更自由，更放松的感觉。
At the end, for a second time, just pressing against the hands and was a hand against the head.
再做第二次，把手按在后脑上，就这么抵着。
Feel the trembling,perhaps a shivering or shaking, just a normal reaction of the muscles.
感受那种颤抖，也许是哆嗦或摇晃，都只是肌肉的正常反应。
Breaths, Okay, let goagain and just feel and sense. Sense how it is.
现在呼吸，好，再放开，体会和感觉它是怎么样的。
And I will do it a bit faster so you can take your time. And I would change to the other side, to the forehead.
接下来我会做得快一点，你们可以慢慢来。现在我换到另一边，到额头上。
So I pressed a little against my forehead and with my head against their hands, just like we did from the back. Open your mouths by this and just breathe through the mouth.
我把我的额头贴在手上，就像我们刚才在脑后做的那样。张开你的嘴，只是用嘴去呼吸。
Okay, let it go again and just sense your throat and your neck in the front and the back of your head.
好吧，再一次放开，在你头部的前后，去感受一下你的喉咙和脖子。
Just take your time again. Don't hurry, don't rush and don't push yourself.
再一次慢慢的，不要着急，不要迫不及待，不要逼迫自己。
When you think of something, just let it go.
如果你想到些什么，就随它去吧。
So that you have time for yourself. You can do it for a second time. Then your feel it again and relax and be aware of yourself.
这样你就有自己的时间了。你可以再做一次，然后可以再一次感受它，放松下来，去觉察自己。
And again, take your time. Just be a friend of yourself. Be a friend with your body.
慢慢来，做一个你自己的朋友，也做一个你身体的朋友。
And just, Whoa, don't get up, stand up, rush through your work.
不要起来，不要站起来去匆匆忙忙完成你的工作。
This is not a good way. Just be a friend of yourself when you start, when you start the day, when you start your life. And you can do this again with the both sides of the head.
这不是个好办法。当你开始新的一天，开始你的生活时，做你自己的朋友。你们可以用头的两侧再做一次。
You can, for example,press a little against the head from the right and just hold it for a while and breathe. You can relax again and take your time.
举个例子，你可以从右边轻轻按压头部，保持一会儿然后呼吸。你可以再次放松，慢慢的进行。
You can do it for a second time, which I don't want to do now.
你可以再做一次，尽管我现在就不做了。
I can just invite you to do it twice or three times.
我可以邀请你做两次或者三次。
Just press a little and hold it for a while and breathe and open up. Maybe feel the journey and then let go again.
只需轻轻按压并保持片刻，然后呼吸，打开。也许可以感受一下那个过程，然后再放开。
And you can do this from the other side, too. Just hold it, and breathe, and let go.
你也可以以另外一种方式做这个练习。保持住，呼吸，然后放开。
And then after a while,take time for yourself and do it for a second time, perhaps, or a third time.
然后过一会儿，花点时间再做第二次，抑或第三次。
And then sense the throat, neck, all of those parts of muscle of here which connect the head andthe body.
然后去感受喉咙，脖子，以及所有那些连接头部和身体的肌肉。
And the more you can relax, the more the flow of energy between the body and the head can happen, maybe,you will experience it when you do this more often, you will calm down and be more grounded in yourself, in your body. And that your head is more open.
你越是放松，在身体和大脑之间就会有越多的能量流动会发生。也许当你经常做这个练习时，你会体验到，你可以沉静下来，对自己，以自己的身体有更真实的觉察。你的头脑也会变得更为打开。
When you realize, when you talk, or when you study, or when you discuss something or concentrate, maybe you will realize that feel, that you need some rest in your body again.
当你意识到，当你说话，或当你学习，或当你讨论某事或集中注意时，也许你会意识到那种感觉，你会意识到你的身体需要再次得到休息。
So to say, you have to relax your head, and then you can do those exercises in your office or in a car or wherever you are.所以说，你必须放松你的大脑，然后你就可以在你的办公室、汽车里或任何地方做这些练习。
Don't forget, relax inbetween. Don't do anything, just breathe and sense.
别忘了，放松下来，什么都不做，只是呼吸和感受。
Maybe finally you can just stay there and stand there and just move your head very little, very slowly, from one side to the other.
也许最后你可以呆在那儿，站在那儿，一点点的，慢慢的，从一边移到另一边。
So that you can sense how the head is located and connected with the body, located on the body and connected with the body.
这样你就可以感受到头部是如何与身体结合，如何与身体相连。
So that you can feel this. I do it bigger now so that you can see how it worked and do it very slowly in whatever direction you need to do it.
这样你就能感受到。我现在把动作做得更大一些，这样你就可以看到它是如何运作的。
And then after a while, stop it and just sense and feel.
在你需要时去慢慢的练习。做一会儿，再停下来，去感受和体会。
Of course you can lie down on the ground afterwards, and take some minutes for yourself, so that the experience can enter your body and can, so to say, flow into the body and from the body back to your head.
当然，之后你也可以躺下来，跟自己待上几分钟，这样某种体验就可以进入你的身体，或者说，流入你的身体，从身体流回你的大脑。
So for myself I will open now. I could go on now, but I won’t.
对我自己来说我现在会去做一个打开，我现在可以继续，但我暂不这么做。
I don't want to overload you with exercises, so today it's just a wakening up exercise for the head, your face, your thoughts and yourself.
我不想让你在练习中负担过重。所以今天只是一个唤醒练习，唤醒你的头部，你的脸，你的思想，以及你自己。
And of course, somedays later we will meet again and I want to add something. Some people asked mefor specific exercises or for specific needs.
当然，一段时间后我们还会再次见面的。这里我想补充一下，有些人希望我做一些具体的练习，或者提出一些具体的需求。
So please feel free to send me a message via Wechat, and I will refer in my next videos to your specific needs.
所以请随时通过微信给我留言，我会在接下来的视频中提及你的具体需求。
And my Wechat ID iswith little letters, “us44801”. So we meet here in my blog and on WeChat perhaps.
我的微信ID是“us44801”。那么就让我们在我的博客和微信上见面吧。
Have a nice time andsee you again. Bye bye.
祝大家生活愉快，再见。
同系列往期精彩回顾：
Introduction to a program of relaxation and
stress reduction, based on videos
Ulrich Sollmann
躯体意识是在生命历程一开始就存在。在最初，这是一个非常无意识的过程，是对外在和内在世界的经验和感受的觉察。外在世界是母亲的子宫和出生后的环境。这一经验和躯体意识影响着感觉的发展。
随着躯体意识的萌发，感觉的发展、积极的探索支持着人格的发展和人际关系的能力和并与世界接触，培养与此相关的技能、动机和成功（获得/征服世界）。
这一过程也建立和发展了（自我）动机：成为自己，和他人建立联系，征服世界。
有7种帮助经验躯体内部和躯体所处环境的感觉。这些感觉是人类表现的桥梁。当它们被启动时，总是会有两个方面：对外部世界的经验（对一些影响、味道、气味、触碰等等的经验）；以及对经验的内在影响（人类的感觉和心灵）。反过来也是一样：如果你更多、更深地在内在世界感觉自己，就会对你的行为和你与外在世界的关系产生更大的影响。你可以控制一些感觉，比如触觉，但很难控制其他感觉，例如嗅觉、味觉和听觉。当然你可以堵住耳朵，这样你就听不见了。如果你不这么做，你可能听到，或者听不到。你闻到，或闻不到。还有一些感觉是你可以区别的，例如触觉。你可以接触到一点点，或更多一点，或更少一点。
人类的发展总是包含（所有）感觉的发展。不仅需要以所谓健康的方式发展，不仅以学校的学习方式发展是有益的。还有一种发展非常有益和必要，就是以一种创造性的、非常个性化的方式发展所有的感觉，这样你就可以依靠你的感觉意识，依靠你自己和自己接触世界的途径。
你可以看到，我们作为身体-心灵治疗师，主要对兴奋、经验和表达的积蓄和释放进行工作。我们主要聚焦于以任何可能的方式设置一个来自于外界的冲动，或支持一个来自身体内部的冲动。我们这样做，以支持机体的自我调节，同时，通过与这些进行工作，帮助来访者了解自己，无论是在身体的层面、个人的层面，还是关系的层面。
无论你以怎样的方式与身体工作，这些指南都会对你有所帮助。你可以使用所有类型的身体-练习，当你注意到这些指南的重要性时，无论是对来访者还是对你自身，你都会做得很好。（在这本手册中的其他地方，我还会进行更多地阐述。）
永远记住练习有两个步骤：做练习，并在每一次练习之后躺5到10分钟。这非常重要，你可以感受体内的放松，也可能会有一些感觉，像微小的颤栗，抖动之类的。这很正常。这一小段休息很重要的另一个原因是，休息可以帮助你将体内发生的所有事情整合起来。
Guidlines for the excercises 练习指南
Body sensations 身体感觉
Breathing 呼吸
Feeling 感受
Thoughts 思维
Fantasies 幻想
Tension, stress 张力、压力
Pain, boundary 疼痛、界限
Time, break 时间、休息
Self-regulation 自我调节
此后的数日到数周间我会提供更多常规或有针对性的放松减压练习。你可以在家或是办公室里做这些练习。你可以一个人做这些练习，也可以和家人、朋友或你的团队一起做。做这些练习并对你自己的身体和感觉保持觉察的状态是很有帮助的。找个机会和其他人分享你的经验。
如果你有问题可以通下方的电子邮箱或是微信账号让我们知道。
sollmann@sollmann-online.de
wechat us 44801
当然你也可以读读我即将出版的新书。
——Ulrich Sollomann
Ulrich Sollmann
身体心理治疗师，管理者，政治家和教练的咨询顾问; 德国心理治疗学院院长，德国生物能量分析协会主席，“你一动，我就懂-身体知道答案”一书的作者。
在中国的视频：http://www.iepsy.com/course/352
更多关于Ulrich Sollmann 的信息
www.sollmann.cn
www.body-languages.net
微信公众号：身体会说话BodyNeverLies ulrich_sollmann
即将出版中文版
《正念与生机——生物能量学视角下的压力管理》
作者: [德] 乌尔里希•索罗曼
摘要：
压力管理和自我恢复是人类的基本要求，有助于在日常生活和紧张工作的强烈需求下取得成功。同时他们帮助人们感受到个人的放松和启发。所有这一切都基于对自己的压力特征的仔细和具体分析。笔者指出：
•日常生活中的压力和压力的作用，
•作为个性、行为模式和设置的影响的压力模式，
•用生物能量方法来分析和理解个人压力特征
•一个独特的运动概念，主要基于亚历山大·勒温的生物能量分析（150多次练习，大部分用照片说明）。
编辑：熙仔
翻译：御水行风
审校：熙仔
补 充 阅 读
灾疫情况下，心理支持的应用方法｜德国专家Ulrich Sollmann讲座文字稿
《柳叶刀》：哪些锻炼方式最有助于缓解精神压力与促进身体健康？
关于作者
Ulrich Sollmann
身体心理治疗师，管理者，政治家和教练的咨询顾问; 德国心理治疗学院院长，德国生物能量分析协会主席，“你一动，我就懂-身体知道答案”一书的作者。
在中国的视频：http://www.iepsy.com/course/352
更多关于Ulrich Sollmann 的信息
www.sollmann.cn
www.body-languages.net
联络方式
sollmann@sollmann-online.de
wechat ID us44801
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Body Never Lies
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欢迎留言，如果使用英文，索尔曼老师可以直接看到并回复哦~
Message from Ulrich Sollmann
Helloeverybody thanks for your comment. As Idontknow Chinese, sorry for this, can you please also say some words in English? Thanks