Welcome back to my channel and welcome if you're new here.

歡迎回到我的頻道，也歡迎新來的朋友。

My name is Isra and today I'm going to share with you some simple and quick self love self-care practices.

我叫伊斯拉，今天我要和大家分享一些簡單快捷的自愛自護方法。

It is so so important to have practices daily or weekly to fill up your own cup so you don't feel depleted and you have a practice of releasing stress from the body.

每天或每週進行練習，讓自己的杯子滿滿的，這樣你就不會感到疲憊，也能練習釋放身體的壓力，這一點非常重要。

When there's accumulated stress in the body then there's rigidity, stagnation on the energetic and physical level.

當體內累積了壓力，就會在能量和身體層面出現僵化和停滯。

So this then over time accumulates and leads to dis-ease or physical imbalance.

這樣日積月累，就會導致疾病或身體失衡。

So by doing these practices which can be like five or ten minutes daily, it can really uplift your energy.

是以，每天做五分鐘或十分鐘的練習，就能真正提升你的能量。

It could also uplift the quality of your life.

它還能提高您的生活品質。

So I highly recommend having this as a priority five minutes.

是以，我強烈建議大家把這五分鐘作為優先事項。

Everyone has five minutes that they can spare especially if you're on your phone or if you have social media you absolutely do have time for this.

每個人都有五分鐘的空閒時間，尤其是如果你在玩手機或使用社交媒體，你絕對有時間做這件事。

And just not letting the mind to get in the way of you doing what's best for you.

不要讓思想阻礙你做最適合你的事。

So number one is taking a couple deep breaths in and this could be done for just one minute where you take a moment for yourself and you take a couple deep breaths and in through your nose all the way down into your belly expanding the belly out and then exhaling out through the mouth or out through your nose.

是以，第一種方法是做幾次深呼吸，只需一分鐘，讓自己靜下心來，做幾次深呼吸，用鼻子吸氣，一直吸到腹部，將腹部擴張，然後用嘴呼氣或用鼻子呼氣。

And this what it'll do it'll ground you it'll connect you to your body.

這就是它的作用 它會讓你接地氣 它會讓你和你的身體聯繫起來

When you are connected to your body then your nervous system can relax it can move you into the parasympathetic nervous system response instead of the sympathetic nervous system response which is the fight-or-flight into the rest and digest response in the body.

當你與自己的身體相連時，你的神經系統就能放鬆，它能讓你進入副交感神經系統的反應，而不是交感神經系統的反應，交感神經系統的反應是戰鬥或逃跑，而身體的反應是休息和消化。

So you can do this and if you would like to add to this I would say a guided meditation for five ten minutes again it doesn't have to be long.

是以，你可以這樣做，如果你還想在此基礎上進行引導式冥想，我建議你進行五到十分鐘的冥想，時間不必太長。

Meditation is really powerful in bringing you back to yourself in quieting your mind and the aim of meditation is just to be present.

冥想真的很強大，它能讓你迴歸自我，靜下心來，而冥想的目的只是為了呈現。

It doesn't matter if your mind is racing as long as you're showing up and doing the practice that is what matters.

即使你心急如焚也不要緊，只要你能出現在訓練場上，這才是最重要的。

And I have my own meditations on Insight Timer they're free.

我在 Insight Timer 上有自己的冥想，它們都是免費的。

It'll be in the description box down below so you can check them out and if you benefit from them and you would like to support my work I also welcome donations.

如果您從中受益並願意支持我的工作，我也歡迎您捐款。

I have full body relaxation meditations affirmation meditations which is my next point with positive words.

我有全身放鬆冥想肯定冥想，這是我的下一個要點，用積極的語言。

There are various types of meditations chakra meditations affirmations for each as well.

每個脈輪冥想也有各種類型的冥想肯定。

Number two is positive words.

第二是積極的詞語。

Noticing how you speak to yourself noticing if you are bringing yourself down or bringing yourself up with your thoughts.

注意你對自己說話的方式，注意你的想法是在貶低自己還是在提升自己。

Growing up we might have been exposed to unhealthy environment where we were shamed or disleaded from following our truth invalidated for our emotions and because of that this is where the inner work the inner child work needs to take place and you could do this by saying positive words to yourself taking your power back and just saying I'm so loved I am exactly where I need to be I am proud of myself I'm so proud of how much work I've put into improving and loving myself so really just acknowledging all these things and I am powerful I am beautiful I am a queen I am a king whatever it may be and sometimes those affirmations may feel very far away but just knowing just meeting yourself where you're at is very important as well and having these affirmation meditations when you're listening to them some of them you might resonate with some of them you might not resonate with and that's okay but continue doing this kind of work because it will shift your life.

在成長過程中，我們可能會接觸到一些不健康的環境，在這些環境中，我們被羞辱或被剝奪了追隨自己真實想法的權利，我們的情感也是以而變得無效，這就是需要進行內在工作的地方。我是強大的，我是美麗的，我是女王，我是國王，不管是什麼，有時這些肯定語可能會讓你感覺很遙遠，但只要知道在你所處的位置與自己相遇也是非常重要的，當你聆聽這些肯定語冥想時，有些你可能會產生共鳴，有些你可能不會產生共鳴，這沒關係，但繼續做這樣的工作，因為它會改變你的生活。

One of the things that I like to do is sitting in front of the mirror and allowing myself to feel all my emotions and this can be so difficult I know but whenever you start doing this and the results of this can really shift your life and then looking into your eyes and saying I am powerful I am beautiful it might bring up tears for you and actually allowing that to happen because this these tears are cleansing tears these tears cleanse away any heaviness from the heart these are tears maybe from your inner child being acknowledged being a theme and it can really allow you to tap into your creativity.

我喜歡做的一件事就是坐在鏡子前，讓自己感受到自己所有的情緒，我知道這很難，但只要你開始這樣做，這樣做的結果真的可以改變你的生活，然後看著自己的眼睛，說我很強大，我很美麗，這可能會讓你流淚，實際上，允許這樣的事情發生，因為這些眼淚是淨化的眼淚，這些眼淚可以洗去內心的任何沉重，這些眼淚也許是你內心的孩子被承認是一個主題，它真的可以讓你挖掘出你的創造力。

Number three is connecting to the energy of gratitude count your blessings in your life what are you grateful for I am grateful for my body I'm grateful for this camera I'm grateful for my home for warm showers for my bed for my pillow for food and counting these blessings and just bring your focus on to what you have instead of what you don't have moving your focus from scarcity to abundance from fear to love can really uplift the frequency of your body uplift your frequency and this also is very important because what you focus on grows so what is it that you want to grow in your life so gratitude meditations is one great one you can do you can listen to that in the background you can just take a moment for yourself for like one or two minutes where you're like I am grateful for this in my life and grateful for my friends and family whatever it may be.

第三，連接感恩的能量，數數你生命中的福氣，你感謝什麼？我感謝我的身體，我感謝這臺相機，我感謝我的家，感謝溫暖的淋浴，感謝我的床，感謝我的枕頭，感謝食物，數數這些福氣，把你的注意力放在你擁有的東西上，而不是你沒有的東西上，把你的注意力從匱乏轉移到富足上，從恐懼轉移到愛上，這能真正提升你的身體頻率。這也是非常重要的，因為你關注的東西會成長，所以你想要在生活中成長的東西是什麼？所以感恩冥想是一個很好的方法，你可以做，你可以在後臺聽，你可以花一兩分鐘的時間，讓自己像我一樣感激我生命中的這一切，感激我的朋友和家人，

Number four is movement incorporating movement into your life can really uplift the frequency of your body again you don't have to do this for too long it could be five minutes or you can add to it according to how much time you have so for example dancing is a really powerful way to uplift your energy to release any tension or stagnation in the body and shaking the whole body qigong yoga high-intensity workouts going to the gym again you don't have to do this for too long and stretching your body so if you're sitting down for many hours it's essential essential for you to move your body because when you're sitting down for too long emotionally and physically you might start feeling heavy and so this is a sign or signal from the body saying hey I need movement what's going to be important just to get up to stretch your arms above your head stretching the whole body and you'll notice how immediately there'll be a shift so this is a great self-love practice that you can start doing every single day and number five is listening to music listening to something that is uplifting for you and this can be connected to the movement part where you're listening to something that makes you happy and then moving your body again it could be three five minutes and you'll see how much of a difference this can make listening to music that is uplifting for your frequency it can really really shift the trajectory of your day especially if you start your with this and what I like to do in the afternoon whenever I feel restless or I feel agitated then I will put some music on and I will dance this is an amazing self-care practice that you can do if you work from an office and there are people around you can leave and go for a walk somewhere and just put some music on and allow your body to move in an intuitive way again really empowering quick way of shifting your mind and also uplifting your physical state so I hope you enjoyed this video I'm curious to know what kind of self-care or self-love practice do you have for yourself please place that in the comment section down below and please subscribe to my channel if you haven't already done so I like this video so more people can see it and I look forward to seeing you very very soon

第四，運動 將運動融入生活，可以真正提升你身體的頻率，同樣，你不需要做太久，可以是五分鐘，也可以根據你的時間來增加。如果你長時間坐著，那麼活動一下身體對你來說至關重要，因為當你長時間坐著時，無論在情緒上還是身體上，你可能會開始感覺沉重，所以這是身體發出的信號或信號說，嘿，我需要運動。第五項是聽音樂，聽一些讓你振奮的音樂，這可以和運動部分聯繫起來，你可以聽一些讓你開心的音樂，然後再活動一下身體，可以是三五分鐘，你會發現這有多大的不同。我喜歡在下午做的事情是，每當我感到煩躁不安或感到焦慮不安時，我就會放一些音