📝 本期重点
本期冥想引导聚焦四个核心环节：首先通过从头顶到脚尖的身体扫描与放松，帮助你有意识地释放全身紧张；接着采用“吸4秒—屏1秒—呼4秒”的节奏呼吸，并配合夜风与杂念的意象联想，深化身心的宁静；随后进入夜空意象放松，引导你在星空下让烦扰随星光消散；最后通过回归身体觉知与正念肯定，为你的睡眠做好平稳收束。全程约15分钟，适合在睡前或夜间醒来后进行。
💡推荐场合与时间
最佳练习时段为每晚就寝前，选一个安静、不受打扰的环境，固定每日同一时间，可增强习惯形成；也可在深夜因压力或焦虑而难以再入睡时，作为快速平息心神、重新入眠的辅助工具。每次练习约10分钟，无需配合剧烈运动或高刺激活动。
🔬参考文献
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2. 肖超群, 王敏, 刘芳等. (2019). 正念冥想训练对围绝经期妇女焦虑、抑郁及睡眠质量的影响. *南方医科大学学报*, 39(8), 1023–1028. DOI:10.12122/j.issn.1673-4254.2019.08.19
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4. 丁晓倩, 张鹏, 李娜等. (2020). Relationship Between Trait Mindfulness and Sleep Quality in College Students. *Frontiers in Psychology*, 11, 576319. DOI:10.3389/fpsyg.2020.576319
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6. Basso, J. C., McHale, A., Ende, V., et al. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. *Behavioural Brain Research*, 356, 208–220. DOI:10.1016/j.bbr.2018.08.023
7. Afshar, M., Sivan, A., & Vakili, R. (2018). The effects of guided imagery on state and trait anxiety and sleep quality among patients receiving hemodialysis. *Complementary Therapies in Medicine*, 38, 33–38. DOI:10.1016/j.ctim.2018.07.006
8. Simon, K. C., & Walker, M. P. (2022). Progressive muscle relaxation increases slow-wave sleep during a daytime nap. *Journal of Sleep Research*, 31(1), e13449. DOI:10.1111/jsr.13574
9. Hasuo, H., Iwasaki, M., Iwamura, M., & Takeda, S. (2020). Effect of Heart Rate Variability Biofeedback Sessions With Resonant Frequency Breathing on Sleep: A Pilot Study. *Frontiers in Medicine*, 7, 61. DOI:10.3389/fmed.2020.00061
10. Herhaus, B., Weber, A., König, J., et al. (2022). Mobile Heart Rate Variability Biofeedback Improves Autonomic Activation and Subjective Sleep Quality of Healthy Adults. *Frontiers in Physiology*, 13, 821741. DOI:10.3389/fphys.2022.821741
