If you’re trying to fall asleep without much success, this is probably the video for you. We are going to fall asleep together in just three minutes, using a technique that reportedly originated from the US military and became virally popular lately.
如果你嘗試過各種辦法想擺脫失眠痛苦卻無濟(jì)于事，那這個視頻便是為你量身打造。接下來，咱們就一起進(jìn)入甜美的夢鄉(xiāng)吧。短短3分鐘內(nèi)，就會讓你沉沉入睡。據(jù)稱，這是由美國軍方研發(fā)出的快速入睡法，最近也開始在全世界廣為流傳。
Before we begin our sleeping exercise, I want you to prepare yourself for bed. You can pause this video and do it now. Uncle Siu, of course, being so very very sweet, will wait for you. Brush your teeth, wash your face, remove your glasses or your contact lenses. Let’s move on and get started.
在我們開始入眠訓(xùn)練之前，請大家先做好睡前準(zhǔn)備。先按下暫停，趕緊去洗漱吧。而你們溫柔善良的蕭叔叔就現(xiàn)在這兒候著啦。刷刷牙，洗洗臉，摘下眼鏡或隱形眼鏡。接下來，咱們就開始入眠吧。
Now the first thing you need to do of course is to lie down in bed, cover yourself with a blanket, so that you’re feeling nice and warm and comfy. Now please try and close your eyes, and you’re slowly feeling the weight of your eyelids.
你要做的第一件事當(dāng)然就是乖乖地躺在床上，蓋上你的小毯子，讓自己感覺溫暖而舒適，愉悅又美好。好啦，現(xiàn)在闔上雙眼，放緩呼吸，慢慢感覺眼皮開始變得沉重。
I want you to relax all the muscles in your face now. If you’re a serious thinker like Uncle Siu, very often you’d being tightening up or contracting the muscles in your eyebrows. But now I want you to slowly release them, relax them, so that your brows are in their natural position. Not pinched, nor raised, but completely and utterly relaxed.
現(xiàn)在，你需要放松面部所有肌肉。如果你跟我一樣，詩歌愛深思熟慮的人，習(xí)慣性眉頭深鎖，眉心肌肉時長處于緊繃狀態(tài)，現(xiàn)在你需要緩緩舒展前額，放松整個眉頭，讓雙眉處于最舒展的自然狀態(tài)。不要皺眉，不要挑眉，讓雙眉完全放松舒展開來。
There are also muscles surrounding your eyes, try and relax them, too. Because after all your eyes are closed, and you have no need of them now, don’t you? Stop rolling your eyes around and relax every single thing about your eyes.
還有眼部周圍的肌肉，試著讓它們舒緩松弛，畢竟，你已經(jīng)閉上雙眼，讓眼睛好好休息，不要再去看任何東西。別再轉(zhuǎn)動眼球啦，讓眼睛完全松弛下來，感覺眼球柔軟而無力地躺在眼窩里。
Now let’s try and relax the muscles in your cheek, too. We’re moving downward. If you’re smiling, which is completely natural, because you’re listening to Uncle Sweet’s very sweet voice. Stop it. Don’t smile. Assume the laziest expression possible. Your face should be completely relaxed and expressionless.
現(xiàn)在，咱們來放松臉頰的肌肉吧，越來越往下啦。如果此刻的你嘴角上揚(yáng)，自然微笑，這很正常，因為你正在聆聽問頭叔叔的溫柔聲線呀。好啦，別再微笑啦。做出你能想到的最放松最懶惰的表情。此時，你的面部已經(jīng)完全放松，再無任何表情變化。
Now let’s move on to your jaws and your tongue. There are a lot of muscles in your tongue as well. They, too should be as relaxed as possible.
接下來，放松你的下顎和舌頭。舌頭，也是由許多肌肉組成的。慢慢呼吸，徹底放松。
Onto your neck and your shoulders very slowly and gently pull your shoulder downward and backward away from the head. Now that is the most natural position for your shoulders. You’re not in front of your computer typing, so open up your chest, relax your chest, relax your waist, relax all the muscles in your thighs and your calves, and even your toes.
接下來，放松你的脖子和肩膀。慢慢地，輕柔地讓雙肩盡可能地往后低垂，就好像它們要從你的腦袋下面飄走一樣。這便達(dá)到了肩膀最松弛舒適的自然狀態(tài)。此刻的你，再也無需坐在電腦前碼字工作，敞開懷抱，放松雙臂，放松胸部，放松腰部，讓大腿小腿徹底松弛，無力到就好像脫離身體一樣，也別忘了腳指頭哦。
Now your whole body is in a state of relaxation. Let’s do a bit of mental work now. Imagine you’re floating aimlessly in a very small boat, in the middle of an exceedingly calm lake. All your muscles are nonexistent. Now try and clear your mind of all thoughts, let’s float there for a while, and listen to the sound of the water. I’ll wait for you.
此時，你的身體已經(jīng)進(jìn)入一種徹底松弛的狀態(tài)。下面要開始進(jìn)行精神放松了。想象自己正躺在一條小船里，輕飄飄地隨風(fēng)搖曳。而小船，徜徉在一片寧靜而美麗的湖中。你身體每一塊機(jī)頭，似乎都已不復(fù)存在。現(xiàn)在，清除腦海中所有的想法，讓我們就這樣漫無目的漂浮著。聆聽那輕柔的水聲吧，我在這里等你！
Try not to think about anything. Again, clear your mind of all thoughts. Think about the boat and the clear sky, and the very, very calm lake.
不要去想任何事情，再一次清除腦海中所有的想法。想想那葉扁舟，那湛藍(lán)的天空，那寧靜安詳?shù)暮妗?/span>
