English & 中文
come to a comfortable seated position 來到一個舒適的坐姿
find a position that's comfortable 找到一個舒適的姿勢
place your hands on your knees, sit straight and tall, close your eyes
雙手放在膝蓋上，坐直坐高，閉上雙眼
spine vertical 脊柱立直
head and shoulders are directly above the pelvis
頭部、肩膀位於骨盆的正上方
check your shoulders, let them relax
檢查肩膀，讓它放鬆
let your shoulders drop 雙肩下沈
relax your mouth 口腔放鬆
soften your face 面部柔軟
let your belly soften and relax 腹部柔軟放鬆
direct your senses inwards 將感官內收
experience the present moment 體驗當下
relax deeply 深度放鬆
completely relax 完全放鬆
let go of tension 釋放壓力
take some deep breaths 深呼吸
breathe in relaxation 吸氣放鬆
breathe out tension 呼氣釋放壓力
breathe in deeply 深深地吸氣
breathe out slowly 緩緩地呼氣
noticing the in and out of the breath 注意到（自己的）一吸、一呼
bring your attention to your body 把注意力帶到身體上
bring the awareness to your breath 覺知放在呼吸上
If you find your mind wandering, bring it back to the sensations of your pose and the awareness of your breath.
如果思緒在遊蕩，將它們帶回到你對姿勢的感覺上，並且去體會呼吸。
let everything give way to gravity，and let your body sink into the mat
完全讓地心引力帶著身體沈向墊子
feel your feet heavy on the floor 感受到雙腳沈重，沈向地面
simply aware of whatever your are experiencing,not trying to change it,or resisting anything.
只是去意識到你正在經歷的一切，不要嘗試改變它，也不要抵抗它
Breathing deeply will relax your muscles
and give you energy
深呼吸可以放鬆你的肌肉，
帶給你能量
take on one more deep breath 再一次深呼吸
allow the breath return to normal 讓呼吸恢復到正常
when you feel ready, slowly open your eyes
準備好了之後，就緩緩地睜開眼睛
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