daoscape

Sitting with a posture that embodies dignity – whatever that means to you – whether it is sitting like a mountain or a queen, or a king.
用体现尊严的坐姿坐着-无论它对你意味着什么- 是否坐着象一座山或象女王，或国王。
Yòng tǐxiàn zūnyán de zuòzī zuòzhe-wúlùn tā duì nǐ yìwèizhe shénme - shìfǒu zuòzhe xiàng yīzuò shān huò xiàng nǚwáng, huò guówáng.

Away from the back of your chair, feet firmly planted on the ground.
离开你的椅背。双脚牢牢地放在地面上.
Líkāi nǐ de yǐ bèi. Shuāng jiǎo láo láo de fàng zài dìmiàn shàng.

Spine upright yet flexible。
脊柱直立而柔韧.
Jǐzhù zhílì ér róurèn.

Hands resting on your lap or palms face-down on your knees.
双手放松地放在大腿上或掌心放在膝盖上。
Shuāngshǒu fàngsōng de fàng zài dàtuǐ shàng huò zhǎngxīn fàng zài xīgài shàng.

Eyes closed or half open with a softened gaze.
眼睛闭上或半睁着温柔的凝视。
Yǎnjīng bì shàng huò bàn zhēngzhe wēnróu de níngshì.

Tuning in to the sensations of your breath – wherever those sensations are the strongest in your body.
感受着你的呼吸的感觉-无论最强的感觉在身体的哪里。
Gǎnshòuzhe nǐ de hūxī de gǎnjué-wúlùn zuì qiáng de gǎnjué zài shēntǐ de nǎlǐ.

Maybe in your nose, or in your chest, or in your belly.
也许在你的鼻子里，或者在你的胸口，或者在你的肚子里。
Yěxǔ zài nǐ de bízi lǐ, huòzhě zài nǐ de xiōngkǒu, huòzhě zài nǐ de dùzi lǐ.

Not controlling your breath, but allowing your body to breathe itself.
不要控制你的呼吸- 让你的身体自主呼吸。
Bùyào kòngzhì nǐ de hūxī- ràng nǐ de shēntǐ zìzhǔ hūxī.

Placing your breath center-stage in your field of awareness – giving it a space to breathe as your thoughts arrive and disappear off to the sides.
把你的呼吸放在意识的舞台中心- 给他一个空间歇一会儿同时让你的想法在舞台的两边出现和消失。
Bǎ nǐ de hūxī fàng zài yìshí de wǔtái zhōngxīn- gěi tā yīgè kōng jiàn xiē yīhuǐ'er tóngshí ràng nǐ de xiǎngfǎ zài wǔtái de liǎngbiān chūxiàn hé xiāoshī.

Exploring these sensations with curiosity, as if you have just arrived in a new landscape – the landscape of your breath – and you are looking for the best spot to set up camp as you stay in this landscape for a short while.
好奇地探索这些感觉好像你刚刚到达一个新的景点-呼吸的景点-并且你在寻找一个最好的位置宿营以便在这里呆一会儿。
Hàoqí de tànsuǒ zhèxiē gǎnjué hǎoxiàng nǐ gānggāng dàodá yīgè xīn de jǐngdiǎn-hūxī de jǐngdiǎn-bìngqiě nǐ zài xúnzhǎo yīgè zuì hǎo de wèizhì sùyíng yǐbiàn zài zhèlǐ dāi yīhuǐ'er.

Noticing the difference between the in-breath and the out-breath; your body exerting itself on the in-breath, and relaxing on the outbreath.
观察吸进和呼出的不同； 你的身体用力地吸入并且放松的呼出。
Guānchá xī jìn hé hūchū de bùtóng; nǐ de shēntǐ yònglì de xīrù bìngqiě fàngsōng de hūchū.

Watching how your body breathes reflexively; without any need for conscious control - caring for itself automatically.
看看你的身体怎样本能地呼吸；在不需要任何有意识的控制下－ 无意识地照顾着自己。
Kàn kàn nǐ de shēntǐ zěnyàng běnnéng dì hūxī; zài bù xūyào rènhé yǒuyìshí de kòngzhì xià- wúyìshí de zhàogùzhe zìjǐ.

In the same way that the body protects itself by automatically breathing, the mind cares for itself by thinking and so it is completely normal for the mind to wander off, away from the breath and into thoughts about the past and future.
和身体自主地呼吸以保护它自己一样，这个意识也在用思考照顾着它自己，所以走神儿是完全正常的 - 离开呼吸和想着过去和未来。
Hé shēntǐ zìzhǔ dì hūxī yǐ bǎohù tā zìjǐ yīyàng, zhège yìshí yě zài yòng sīkǎo zhàogùzhe tā zìjǐ, suǒyǐ zǒushén er shì wánquán zhèngcháng de - líkāi hūxī hé xiǎngzhe guòqù hé wèilái.

Each and every time you notice your mind has wandered off into thinking, make a note of what was distracting you, and gently escort your attention back to the breath; placing it centre stage in your field of awareness once more; anchoring yourself in the present moment.
每一次你注意到你对呼吸的关注走神了，记下什么让你分心并且轻轻地把它引导回呼吸，再一次把它放在意识的舞台中心， 将自己一直抛锚在当下。
Měi yīcì nǐ zhùyì dào nǐ duì hūxī de guānzhù zǒushénle, jì xià shénme ràng nǐ fēn xīn bìngqiě qīng qīng de bǎ tā yǐndǎo huí hūxī, zài yīcì bǎ tā fàng zài yìshí de wǔtái zhōngxīn, jiāng zìjǐ yīzhí pāomáo zài dāngxià.

Relax your belly and notice how your belly rises and falls with the breath in the same way a baby’s belly does.
放松你的肚子并且关注你的肚子随着呼吸一起一伏象婴儿的腹部。
Fàngsōng nǐ de dùzi bìngqiě guānzhù nǐ de dùzi suízhe hūxī yīqǐ yī fú xiàng yīng'ér de fùbù.

If it is difficult to feel the belly rising and falling, gently place your hand on your belly and feel any movement happening there.
如果很难感到肚子的起伏，轻轻地把手放在肚子上感受正在发生的任何运动。
Rúguǒ hěn nán gǎndào dùzi de qǐfú, qīng qīng de bǎshǒu fàng zài dùzi shàng gǎnshòu zhèngzài fāshēng de rènhé yùndòng.

Riding the waves of your breath in your belly as if you were on holiday sunbathing in a boat on a calm sea.
骑着肚子呼吸的波浪，好像你在度假，在平静的海上坐在船中晒着太阳浴。
Qízhe dùzi hūxī de bōlàng, hǎoxiàng nǐ zài dùjià, zài píngjìng dì hǎishàng zuò zài chuán zhōng shàizhe tàiyáng yù.

Noticing when your mind has drifted off into thinking, and gently escorting your attention back to your breath every time – moment after moment after moment, breath after breath after breath.
注意到当你的头脑漫无目的地想着，每一次轻轻地把它引导回呼吸 - 瞬间后瞬间后瞬间，呼吸后呼吸后呼吸。
Zhùyì dào dāng nǐ de tóunǎo màn wú mùdì de xiǎngzhe, měi yīcì qīng qīng de bǎ tā yǐndǎo huí hūxī - shùnjiān hòu shùnjiān hòu shùnjiān, hūxī hòu hūxī hòu hūxī.

Bringing your attention to the air passing in and out of your nose.
把你的注意力带到空气进出你的鼻腔。
Bǎ nǐ de zhùyì lì dài dào kōngqì jìnchū nǐ de bíqiāng.

Notice the difference in temperature between the in-breath and the out-breath.
注意空气的温度在吸入和呼出时的不同。
Zhùyì kōngqì de wēndù zài xīrù hé hūchū shí de bùtóng.

The cooler air passing into your nose from the environment, and the warmer air passing out of your nose, having travelled through the lungs.
凉一点的空气从周围吸入鼻子，通过肺部后，温暖的空气从鼻子呼出。
Liáng yīdiǎn de kōngqì cóng zhōuwéi xīrù bízi, tōngguò fèi bù hòu, wēnnuǎn de kōngqì cóng bízi hūchū.

Allowing thoughts to come and go off to the sides, while keeping the breath center-stage in your field of awareness.
容许想法在舞台的两边来和去，同时保持呼吸在意识的舞台中央。
Róngxǔ xiǎngfǎ zài wǔtái de liǎngbiān lái hé qù, tóngshí bǎochí hūxī zài yìshí de wǔtái zhōngyāng.

Feeling the breath gently massaging your belly from inside; encouraging any excess tension being held there to begin to dissolve.
感觉你的气息从里面轻轻按摩你的肚子 - 让多余的紧张感开始融化。
Gǎnjué nǐ de qìxí cóng lǐmiàn qīng qīng ànmó nǐ de dùzi - ràng duōyú de jǐnzhāng gǎn kāishǐ rónghuà.

Accept any thoughts or experiences like the sky accepts birds, clouds, or storms; so vast, all-embracing, and tolerant.
接受任何进入你的意识的想法和经验好像天空接受鸟，云和风暴。如此庞大，无所不包，和宽容。
Jiēshòu rènhé jìnrù nǐ de yìshí de xiǎngfǎ hé jīngyàn hǎoxiàng tiānkōng jiēshòu niǎo, yún hé fēngbào. Rúcǐ pángdà, wú suǒ bù bāo, hé kuānróng.

Allowing thoughts to drift by like clouds so that they can leave of their own accord as quickly as they arrived; not pushing them away or trying to keep them in place.
让思绪漂者如云。让它们很快地随意的离去就像它们来的时候。不要刻意的推动或者挽留它们。议程，除了你的意识; 无处可去，无事可做，除了就在这里，现在，当下。
Ràng sīxù piào zhě rú yún. Ràng tāmen hěn kuài dì suíyì de lí qùjiù xiàng tāmen lái de shíhòu. Bùyào kèyì de tuīdòng huòzhě wǎnliú tāmen. Yìchéng, chúle nǐ de yìshí; wú chù kě qù, wú shì kě zuò, chúle jiù zài zhèlǐ, xiànzài, dāngxià.

With no agenda other than to be fully aware. Nowhere to go, and nothing to do, other than to be right here, right now.
议程，除了你的意识; 无处可去，无事可做，除了就在这里，现在，当下。
Yìchéng, chúle nǐ de yìshí; wú chù kě qù, wú shì kě zuò, chúle jiù zài zhèlǐ, xiànzài, dāngxià.

Riding the waves of your breath and enjoying any relaxation that is occurring as if you were sitting in a hot spring or a warm bath; soaking your muscles. Moment after moment after moment, breath after breath after breath.
骑着呼吸的波浪起伏并且享受着因此产生的放松，好像你正坐在温泉里或者一个温暖的洗浴；浸泡着你的肌肉。瞬间后瞬间后瞬间，呼吸后呼吸后呼吸.
Qízhe hūxī de bōlàng qǐfú bìngqiě xiǎngshòuzhe yīncǐ chǎnshēng dì fàngsōng, hǎoxiàng nǐ zhèng zuò zài wēnquán lǐ huòzhě yīgè wēnnuǎn de xǐyù; jìnpàozhe nǐ de jīròu. Shùnjiān hòu shùnjiān hòu shùnjiān, hūxī hòu hūxī hòu hūxī.