三調(diào)養(yǎng)心功San Tiao Yang Xin Gong（中英文版）

三調(diào)養(yǎng)心功SanTiaoYangXinGong三調(diào)養(yǎng)心功是由中國傳統(tǒng)功法氣功導(dǎo)引、養(yǎng)心功演化而來，并吸收了西方的正念、冥想功法的部分內(nèi)涵。主要用于失眠患者的睡前促進入睡，和在實施睡眠限制、刺激控制過程中應(yīng)對出現(xiàn)的日間疲勞。SanTiaoYangXinGongisevolvedfromChineseQiGongYangxinGong,andhasabsorbedsomeconnotationsoftheWesternmindfulnessandmeditation.Itismainlyusedforsleeppromotionofinsomniapatientsbeforebedtime,andforcopingwithdaytimefatiguethatoccursduringtheimplementationofsleeprestrictionandstimuluscontrolinthetherapyofCBT-I.練習(xí)要點為六個字：調(diào)身、調(diào)息、調(diào)心Therearethreekeypointsinpractice:bodyadjustment,breatheadjustment,andmentaladjustment.調(diào)身意思是調(diào)整身姿。練習(xí)者取坐位，兩腿自然分開與肩同寬，腰部挺直，含胸拔背、下頜微收，舌抵上顎，兩眼微閉或目視鼻尖，兩手疊放于丹田，或自然放于大腿上。Bodyadjustmentmeansthatpractitionerstakesittingposition,withthelegsnaturallyseparatedbythesamewidthastheshoulders,thewaiststraight,contractingthechestandlengtheningtheback,thejawslightlyclosed,thetongueagainstthepalate,theeyesslightlyclosedorlookingatthetipofthenose,andtwohandsfoldedintheDantian（thepubicregion）,ornaturallyplacedonthighs.調(diào)息：在身姿調(diào)整好后，做三次深呼吸，深深的吸氣、慢慢的呼氣。Followingthepostureadjustment,practitionerstakethreedeepbreaths,inhalingdeeplyandexhalingslowly.調(diào)心：三次深呼吸后，開始正常呼吸，進入調(diào)心階段。調(diào)心就是調(diào)神。讓自己的意識停留在自己的身體上。可將意識停留在呼吸上，感受每一次呼氣時氣流經(jīng)過鼻孔的感覺，或者感受每一次呼氣時身體放松下沉的感覺。也可以感受每一次吸氣時精氣從鼻孔引入丹田，呼氣時丹田之氣外出氣道的感覺。Afterthreedeepbreaths,mentaladjustmentstartsandbreathesnormally.Duringthisstage,thepractitionermakesthefocusonhisownbody.Youmaykeepfeelingtheairflowwitheachexhalation,ortofeelthebodyinarelaxedandsinkingstate.YoucanalsokeepexperiencethemovementofairfromthenosetoDantian(thepubicregion)andthenexpellingoutthroughthechannel.調(diào)心是練功最大的難點，常見的問題是，在調(diào)息階段容易出現(xiàn)胸悶、呼吸不暢、甚至胸痛或其他不適，走神或思緒聯(lián)翩、難以控制，煩躁不安難以堅持。如出現(xiàn)呼吸不暢可返回調(diào)息階段進行深呼吸練習(xí)后再進入調(diào)心階段，如果出現(xiàn)身體疼痛不適可以適當(dāng)活動，比如扭扭腰，活動一下，緩解后再進行調(diào)神。Itiscommontohavechesttightness,poorbreathing,andchestpainduringmentaladjustmentoreventobedistractedandirritable.Deepbreathingexercisescanbedonewhenhavingpoorbreathing;Ifthereisphysicaldiscomfort,movingaroundappropriatelytorelieveit,andthenmentaladjustmentcanbecontinue.如容易跑神，則可以關(guān)注十次呼吸為一個階段，一個階段一個階段往下做，爭取逐漸控制自己的思緒。如果是煩躁不安則進行較長的深呼吸練習(xí)后再進行調(diào)神，如果難以控制則改練動功，如五禽戲熊戲等。如出現(xiàn)打瞌睡，在夜間應(yīng)立即上床睡覺。在白天實施睡眠限制時則堅持不睡，可在打瞌睡后摩掌浴面，這樣疲勞感往往可以很快緩解，為白天保持精力提供條件。Whenitiseasilytobedistracted,youcanfocusonbreaths.Takingtenbreathsasonestageanddoitgraduallytocontrolthoughts.Ifitisirritable,longerdeepbreathingshouldbetaking.Ifitisstilldifficulttocontrolthethoughts,dynamicexercisesuchastheFive-AnimalandBearexercisecanbedone.Ifdrowsinessoccurs,youshouldgotobedimmediatelyatnight.Duringtheimplementationofsleepr