Big Tree

Hello, everyone! We are the psychological team of Shenzhen Kangning Hospital. Our series “Keeping peace in mind” is designed to help you to get calm and peaceful. welcome to join us and do the imagination exercises in a quiet and safe place. You can always stop as you want, you are the person in control.

Now, I’d like to invite you to do an imagination exercise, “big tree”. Just Like trees that absorb nutrients through soil and sunlight. This exercise will be helpful to energize and revitalize your body, mind and spirit. 

Now, please find a comfortable place to sit down or lie down. Just set down your body… take deep breath… and close your eyes if you want. You can notice where you are… notice the temperature in the room… You can feel your body… the contact of your body to the chair or the bed. You can feel your breath…Very good.  

Now, I’d like to invite you to imagine a landscape. It could be a real one, or it could be a place in your fantasy.

In this landscape, there is a tree, a big tree. You are invited to approach it… look at it… touch it…feel it…feel the trunk. …the bark, and the smell… Notice how the trunk branches out…the sound of leaves as the wind passes by…

You can lean against it… you can embrace it if you like…very good…    Now imagine how the tree struck roots and branch out…the process of leaves taking in sunlight and releasing oxygen… that is how the tree grows…

Think about how you would like to be nurtured now… What kind of nutrition would you like? Nutrition for your body… for your emotion…for your mind … your spirit... Try to specify as exactly as possible...

Imagine the process you get this nutrition from the soil and from the sunlight…The nutrition you're taking in… You are getting stronger and stronger, physically, emotionally, mentally, spiritually...Stay with that feeling for a while…

Very good…In the future, you can back to stay with the big tree whenever you want…Now it’s time to say good bye to the tree. If you like you can also thank the tree for supporting you, nurturing you…

Good job…Now please come back into this room at your own pace. Let’s take a deep breath…Good. Another time…deep breath. One more time… Well done. Now you can open your eyes and move your body slowly. Very good.

We’ve just finished the inner safe place exercise. you can practice this exercise as a daily routine if you like, for example, before you go to bed, or do it whenever you need.

Thanks for listening.

大树冥想练习

大家好，我们是深圳康宁医院心理专家组。我们的“保持内心平静”系列旨在为您带来内心的安宁和平静。欢迎加入我们。你可以跟随我们寻找一个安静和安全的地方，尝试做一些想象练习。在练习过程中，你可以随时停止。你是自己的掌控者。

这个想象练习是帮助您在内心寻找到强大并富有生命力的资源，吸收力量并成为更强大的自己。

我想邀请您来做一个大树冥想练习，这个练习是帮助您在内心寻找到强大并富有生命力的资源，吸收力量并成为更强大的自己。如果您愿意的话，请跟随我一起做这个练习…….在练习的过程中，如果你需要，可以随时停下来，因为你是掌控这一切的那个人

现在，请找一个安静舒适的地方，坐下来或躺下来…….你能感受到自己正在房间时…….你能听到周围的声响…….你能够房间里的温度…….你能感受到自己身体的姿势…….感受自己的呼吸…….非常好…….

我想邀请你想象一片让你感到舒适的风景…….在这片风景中有一棵树…….走近这棵树，拥抱它，感受它，在你接触到它的树干、树皮时，你有什么感受…….感受它对你的拥抱…….它纯粹的给予…….现在，慢慢松开怀抱，转过身，依靠在你的树上，感受它给你的力量…….非常好…….

现在，让自己和这棵树联结在一起…….融进树中…….你和你的树已经融为一体…….你可以感觉到你的根…….感受你怎样透过这些根从土壤中吸收营养…….

想一想你在此刻最需要哪一种营养？…….躯体的、情绪的、精神的、心灵的营养…….确定你此刻所需要的那种营养，尽可能准确地命名它…….现在，请允许自己接受所需要的这种营养…….非常好…….

现在，感受你的身躯，你的树干……你的树枝，树冠，感受你的伸展，你在空中的姿态…….你透过枝叶吸收阳光的光和热，吸收空气中的营养…….

想一想，你从阳光和空气中需要什么营养，让你的愿望尽可能清晰…….现在，请允许你自己去吸收、去接受你所需要的养分…….感受来自天空和土壤的养分在你身体里结合、生长…….感受你的成长……. 非常好…….

现在请离开你的树，如果以后你想再次回到这棵树时，你可以很快回来…….它是你的树…….现在请离开它，你们逐渐一分为二…….向前跨出几步，感谢你的树对你的帮助…….以后你可以随时回来…….非常好…….

请慢慢回到这个房间，以你自己的节奏回到这里来…….回来之后可以稍稍活动一下身体，睁开眼睛…….非常好。

如果需要，你可以每天做这个练习，或在你需要的时候做，也可以在睡觉之前做。