英語沙龍十年合集珍藏版第二輯Simple steps to inner peace-使內(nèi)心恢復(fù)平靜的簡單辦法
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Simple steps to inner peace
Unwind for a sound night's sleep Don't let daily stress or worries keep you from getting a good night's rest．Do these exercises for a total of three minutes just before bedtime for maximum results．If you're still having difficulty drifting off，repeat this routine to relax and unwind your body and mind．
Full－body stretch1) Sit on the floor，legs straight，palms2) on thighs．Slowly stretch forward，bending at the waist，until you can grasp your feet（or ankles）；drop your head as close to your legs as possible．Slowly reverse the move till you reach the start position．Do two more repetitions．
Spine3) relaxer Lie on your stomach，your hands under your face，palms flat and fingers facing inward．Keeping hips on floor，slowly raise y our upper body until arms are straight．Stretch your neck and look up；at the same time，slightly raise toes．Hold for five seconds；release and lower to start position．
Neck de-tenser4) Lie on your stomach，elbows on floor．With eyes closed，cup chin with your left palm and support the back of your head firmly with right hand．Very slowly twist your head to the right．hold for a count of １０．Slowly turn head back to start position；place chin in right palm and left hand on back of head．Slowly twist head to left；hold for a count of１０．Do two more times．
使內(nèi)心恢復(fù)平靜的簡單辦法
松弛下來，睡個(gè)好覺 不要讓每日的壓力和擔(dān)憂攪得自己晚上休息不好。在睡覺前花３分鐘做這些練習(xí)，可達(dá)到最好的效果。如果還難以入睡，重做這套動(dòng)作，使自己放松，使身心松弛下來。
全身伸展動(dòng)作 坐在地上，兩腿向前伸直。手掌放在大腿上慢慢向前伸，同時(shí)彎腰，使手能抓住腳（或腳踝）；低頭，使頭盡量接近腿部，然后將頭與手向后收回原位。整個(gè)動(dòng)作重復(fù)兩遍。
放松脊柱動(dòng)作 俯身臥倒，腹部著地。雙手放在臉部位置下面，手掌放平，手指朝內(nèi)。髖部貼地，慢慢抬起上身直至雙臂伸直，伸脖，向上看；同時(shí)稍稍抬起腳趾。堅(jiān)持５鈔鐘。放松，上身恢復(fù)到原來體位。
放松頸部動(dòng)作 俯身臥倒，腹部著地，雙肘著地，閉上雙眼，左手掌呈杯狀托著下巴，右手用力扶著頭后部。慢慢地將頭扭向右邊，保持這種姿勢(shì)，數(shù)１０下，然后慢慢將頭轉(zhuǎn)回原位。再換成右手掌托住下巴，左手扶著頭后部，慢慢將頭扭向左邊，數(shù)１０下。重復(fù)兩遍。
NOTE 注釋：
stretch [stretF] v. 伸展, 伸長
palm [pB:m] n. 手掌
spine [spain] n. 脊骨
de-tenser [9di:`tensE] n. 放松，松弛
