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Think Good Thoughts 積極的想法
Meditation is the first part of a stress-relieving(減輕，解除) yoga routine. Meditation means being calm, quiet, and focused. Some people call this “feeling centered.” When you're feeling centered, you can do your best in stressful situations such as taking a test or working through a disagreement with a friend. Try these meditation exercises:
Take a yoga vacation: Find a quiet, private place, like your bedroom. Sit in a comfortable position and close your eyes. Imagine a place where you feel safe and relaxed. Is it your best friend's backyard?
Your grandma's house? Camping in the woods? Imagine yourself in this place for three to five minutes. You'll feel much calmer after your “yoga vacation.”
Positive pictures: When you're feeling stressed about a big test or game, it can help to imagine it going really well. Sit in a comfortable position and close your eyes. Picture yourself feeling prepared for your test or kicking the winning goal in soccer. Of course, positive pictures can't take the place of actual preparation, but they can help you feel more confident.
冥想是減壓瑜伽練習(xí)的第一部分。冥想就是保持鎮(zhèn)靜、平靜和專注。有些人稱之為“感受中心”。當(dāng)你感受到自己的中心，在受壓情況下——如進(jìn)行測(cè)驗(yàn)或處理與朋友的分歧等——就能發(fā)揮最好狀態(tài)。試試以下冥想練習(xí)：
進(jìn)行一次瑜伽旅行：找一個(gè)安靜、私密的地方，比如臥室。以舒服的姿勢(shì)坐下來，閉上雙眼。想象一個(gè)讓你感到安全放松的地方——是摯友的后院、奶奶的房子，還是林中露營？用三到五分鐘想象自己身處這個(gè)地方。完成“瑜伽旅行”之后，你會(huì)感覺平靜多了。
積極畫面：當(dāng)你為一場(chǎng)大考或比賽臨近感到緊張時(shí)，想象它們進(jìn)展得很順利，這很有用哦。舒服地坐下，閉上眼睛，想象自己已經(jīng)準(zhǔn)備好去應(yīng)考，或者有信心在足球賽中踢入致勝一球。當(dāng)然，想象積極畫面代替不了真正的準(zhǔn)備工作，但它們能讓你更加自信。
Breathe Deep 深呼吸
On one hand, you already know how to breathe. You're doing it right now! But learning how to breathe in yoga practice can help you notice how your breathing changes when you're anxious or upset. Often, when you start to feel nervous or uncomfortable, your breathing may get faster and you might not breathe as deeply. Once you tune in to(了解，熟悉) your breath, you can try belly breathing.
一方面，你已經(jīng)知道如何呼吸，因?yàn)槟愦丝叹驮诤粑〉珜W(xué)習(xí)如何在瑜伽練習(xí)中呼吸能助你在焦慮煩躁時(shí)察覺呼吸的變化。當(dāng)人開始感到緊張不安時(shí)，其呼吸往往會(huì)急促起來，而且呼吸的深度不夠。一旦了解自己的呼吸變化，你可以試著用腹部呼吸。
