📝 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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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
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