有很多小项目可以帮助你放松心情，以下是一些英文建议：

1. Mindfulness Meditation: Practice mindfulness meditation, which involves focusing on the present moment and breathing exercises to calm your mind.

2. Reading a Book: Indulge in a good book that interests you. It can transport you to different worlds and help you unwind.

3. Yoga or Stretching: Engage in gentle yoga poses or stretching for a relaxing physical and mental break.

4. Listening to Music: Put on some calming music and let yourself get lost in the rhythm.

5. Painting or Drawing: Engage in a creative activity like drawing or painting, which can be therapeutic.

6. Cooking or Baking: Prepare a favorite meal or bake, as the process can be calming and the result enjoyable.

7. Gardening: Spend some time in nature or gardening, enjoying the beauty around and the sense of accomplishment.

8. Journaling: Write down your thoughts, feelings, or gratitude in a journal. This can help you process emotions and clear your mind.

9. Indoor or Outdoor Exercise: Go for a walk, bike ride, or do a light workout at home to release endorphins and feel relaxed.

10. Board Games or Puzzles: Enjoy a game or puzzle with friends or family, promoting social interaction and mental stimulation.

Remember, the key is to find activities that you personally enjoy and that help you disconnect from daily stress.

From here we'll walk the feet together, open the knees wide, Supta Baddha Konasana and you're just gonna rock the head gently side to side, ear to ear, getting a little massage in the back of the neck, the head rather, stretching through the neck.

Take one more breath here, just look straight up or close your eyes, chest to chin and chin towards the sky.

So the knees are reaching towards the front edge, the sits bones are reaching towards the backs of the knees.

适合放松心情的小项目英语

Snuggle the shoulder blades in, interlace the fingertips, and lift the hips up, long, beautiful spine here as you squeeze the inner thighs together, and just imagine length in the spine.

娱乐小项目方案策划书So you'll bring your fingertips to about where the heels meet and then from there we'll press in the feet, lift the hips up high, here we go.

We're gonna bring the fingertips to interlace behind the tail for a bridge pose.

Allow the legs to grow heavy here, try to keep your shoulders anchored to the earth, oh yeah.

Even in the transitions, find that connect with the lower back again, that openness through the chest, that long, beautiful neck, inhale, exhale, over to the right.

And then slowly bringing it back through center, nice mindful breathing.

Big stretch, you can take the left hand to the top of the right thigh, you can also turn to rest on the right ear, breathing deep.

Inhale in, exhale, allow the legs to gently fall to the left, and try to keep your right shoulder on the ground here.

然后把你的胳膊拿出来，德州T型，试着保持所有这些动作，开胸，长脖子，当你抬起一只膝盖，然后抬起另一只膝盖时，下背部和垫子一起发红。

Then take your arms out, Texas T, and try to maintain all of these things, open chest, long neck, and lower back flushed with the mat, as you lift one knee up and then the other.

So we have long neck, lower back supported, and nice open chest.

Great, then snuggle your shoulder blades underneath your heart space as if you were trying to do a heart opener here, so nice, open chest.

So you might even lift your tail and just snuggle your lower back into the mat.

Just lots more into the neck and shoulders, and then bend the knees, bring the feet up to the mat, so you can find a nice support in the lower back.

Just sweep the left fingertips all the way up and over, feeling it out, stretching the side body, and paying attention to the shoulder, the head, the neck.

You can find soft easy movement here in the shoulders if it feels right, checking in with the head, the neck, take a deep breath in.

Bring the left hand to the earth, sweep the right fingertips all the way up and over, big side body stretch here.

Alright, on this one really breathe into your hands here so fill up with breath, big inhale.

And then choose to give the thinking mind a break here for five minutes as you inhale deeply.

Take a deep breath in, maybe close your eyes here, and on your exhale, really relax the shoulders.

Five minute break to chill out, to calm the nervous system, and to find what feels good.

Let's begin with the left hand on the heart, the right hand right down on the belly.

"fight-or-fight" should be "fight-or-escape"

冥想练习有助于减少与肠易激综合征（IBS）相关的焦虑，并在很大程度上改善了个人的生活质量（Gaylord等人2011研究成果）。

Meditation practice helped in reducing the anxiety associated with IBS and improved the individual’s quality of life to a large extent (Gaylord et al., 2011).

关于冥想对肠易激综合征的影响的研究最初由美国胃肠病学学院于2014年进行，没有任何重要机构参与。后来，一些对患有严重肠易激综合征（IBS）症状的女性的研究表明，当她们定期练习两个月的冥想时，她们的症状明显减轻。

Studies on the impact of meditation on Irritable Bowel Syndrome was initially conducted by the American College of Gastroenterology in 2014, with no significant establishments. Later, some studies on women with severe IBS symptoms showed that when they practiced mindful meditation regularly for two months, their symptoms significantly reduced.

8. Meditation and Irritable Bowel Syndrome (IBS) 冥想与肠易激综合征的关系

他们的大多数研究和评论表明，坚持每天的冥想锻炼可以提高整体生活质量，并对保持情绪和身体健康有长期益处。此外，研究表明，冥想在治疗抑郁症、焦虑和其他情绪问题方面，与药物具有相似的效果。

The NCCIH in the US, has conducted studies to explore the impact of meditation on disorders like:

国家营养补品和综合健康中心（NCIH）的一项研究发现，正念冥想在不使用大脑天然鸦片的情况下减少了身体的疼痛感（Cherkin等人于2016年研究成果）。

A study by the National Center for Complementary and Integrative Health (NCCIH) found that mindful meditation reduces pain sensations in the body without using the brain’s natural opiates (Cherkin et al., 2016).

即使是短暂冥想的人也比完全不冥想的人表现出更多的专注力（Jha，Krombinger与Baine于2007年联合研究成果）。

Even people who meditated for short durations showed more focus than individuals who did not meditate at all (Jha, Krompinger, & Baine, 2007).

你有没有注意到冥想是如何吸引你进入这冥想这一境界的？当我们冥想时，我们自然而然地就会意识到，我们达到了“意识流动”状态，在这种状态下，我们的思想与自己完全和谐。一项关于八周冥想课程效果的研究发现，经常练习冥想的人注意力和集中时间都会提高。

5. Meditation increases attention by inducing a state of flow 冥想通过诱导流动状态来增加注意力

一项大规模研究发现，定期冥想可以降低患抑郁症和情绪相关疾病的可能性（Jain，Walsh，Eisendrath，Christensen，以及Cahn于2015联合研究成果）。除此之外，正如研究人员所说，一些形式的冥想练习也能促进积极思考，并能改善个人的整体情绪健康。

研究表明，冥想可以改善自我形象和自我价值。当我们冥想时，我们对自己的思想有了清晰的了解，并意识到当下驱动我们情绪和行动的思想。

美容店门头小项目图片4. Meditation promotes emotional health and wellbeing 冥想促进情绪健康和幸福感

压力是身体对意外逆境的反应。遇到直接威胁会增加体内皮质醇或应激激素的水平，并激活负责战斗或逃跑反应的自主神经系统。对经常冥想者的大脑研究表明，他们大脑中的皮质醇水平较低，这解释了他们的韧性和洞察力。

研究人员一致认为，专业人士提高成功可能性的一个好方法是将冥想练习作为日常生活的一部分。研究表明，超越冥想和正念冥想都可以改善大脑的问题解决和决策策略，这可以给我们的职业生活带来理想的转变。

仁爱或共情冥想激发神经连接到大脑部位，调节积极情绪，如同理心和善良。冥想引发的深层流动状态建立了社会联系，并使我们作为一个人更加亲切友好。

冥想在我们身体的内部和外部世界之间建立了一种安全的联系。它唤醒了我们的身体，让大脑的意识和潜意识层的各个方面受益。在冥想带来的众多好处中，通过以下好处可以管中窥豹。

Meditation establishes a secure connection between our internal and external worlds. It awakens the body and benefits all aspects of the conscious and subconscious layers of the mind. Out of the numerous perks that meditation gives, a few are listed below.

当你准备好了，轻轻抬起你的眼睛（如果你的眼睛是闭着的，也可睁开）。花点时间注意环境中的任何声音。注意你的身体现在的感觉。注意你的想法和情绪。

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