The first thing

第一件事

I would like you to do,

我想你去做

before you continue

在你繼續

to relax

放鬆

and enter into a trance,

和進入催眠狀態之前

is to place the very tips

把你的指尖

of your fingers very lightly

輕輕的

on your thighs,

放在你的腿上

with your arms in the air,

隨著你的手臂在空氣中

elbows away from your sides,

手肘離從你的身邊離開

as if your arms and hands

好像你手臂和手

were just floating there,

正在漂浮

fingers just barely touching the cloth,

手指只是勉強觸碰著衣服

so you can just feel the texture.

所以你可以恰好感覺到質地

That’s right!

沒錯!

Fingers just barely touching,

手指只是僅僅觸碰著

and focus your full attention

然後集中你全部注意力

on those sensations

在那些感覺

in the very tips of those fingers,

在那些指尖

where they just barely touch,

在那裡只是僅僅的觸碰

where that floating continues.

在那裡繼續漂浮

Because,

因為

as I talk to you

好像我和你談話

and you continue to relax,

然後你繼續放鬆

and to pay close attention,

而且密切注意

to those sensations,

在那些知覺

an interesting thing is beginning to happen.

有趣的事正開始發生

Because everyone knows

因為大家都知道

how easy it is

有多容易

to learn something

去學某些事

when you’re comfortable.

當你舒服

And sooner or later

然後遲早

everyone has the experience

人人會體驗

of learning something new

在學新的事物

when they’re relaxed.

當他們放鬆

So go ahead and allow

所以先去而且允許

that comfortable feeling

那舒服的感覺

to continue

繼續

with the recognition

隨著認知

that after a while

再過一會兒

you can notice

你可以察覺

that your unconscious mind

你無意識的

has begun to gently lift up one hand

己開始徐緩的舉起一隻手

or the other, or both.

或另一隻,或兩隻

It may be difficult to hold it there,

這或許很難去保持這姿態在那

just barely touching your leg,

只是勉強的觸碰著你腿

as it keeps trying

同樣地持續嘗試

to move upwards a bit

去移向上一點

as it feels lighter,

同樣地他覺得越來

and lighter,

越輕

and lifts upwards,

而且向上舉

drifts upwards,

向上漂

almost by itself at times

有時幾乎靠他自己

And the other

而另一

may seem to get heavier,

可能覺得越沈重

difficult to tell the difference

很難去訴說不同

at first,

起先

but as you pay close attention,

但隨著你密切注意

it becomes easier,

他變得越來

and easier,

越容易

to notice which seems heavier,

去注意那些似乎沈重的

and which seems lighter.

和那些似乎輕的

And when you begin

然後當你開始

to notice which hand seems heavier,

去注意那些似乎沈重的手

you may let it relax

你可能讓他放鬆

and come to rest

且達成休息

in a comfortable place

在舒服的地方

while you pay more and more attention

當你越來越注意

to that other hand,

在另一手時

to that light lifting upwards hand,

在那輕微向上舉的手時

that moves up a bit at times,

有時提升一點

and then back down perhaps,

然後大概放棄

and then back upwards again.

然後再一次回復向上

And after a while

然後過一會兒

you may begin to notice

你也許開始注意到

that you can allow

你可以允許

that drifting upwards

他向上漂

to continue…

繼續…

more and more upwards,

越來越向上

lighter, floating upwards

越輕, 向上漂浮

as you allow that movement

同樣地你允許這個動作

to continue on and on,

去繼續不停的

an automatic movement upwards

無意識的向上動作

as your unconscious mind

好像你無意識

lifts that hand, that arm, upwards,

舉起這手, 手臂, 向上,

one step at a time,

一次 一步驟

upwards and then more and more.

向上然後越來越多

It may be difficult

這可能很困難

to tell exactly how much

去準確的訴說

that arm and hand have drifted up,

那手臂和手向上漂多少

to tell exactly

去準確的訴說

what position they are in,

他們在什麼位置

and it may be difficult to tell

而且這可能很難去訴說

when that slow effortless movement

何時那緩慢容易的動作

occurs more and more rapidly,

浮現越來越迅速

as it drifts up,

同樣地他漂起

lighter and lighter,

越來越輕

higher and higher.

越來越高

That’s right. [Pause for upward movement.]

沒錯      [中斷向上的動作]

That’s right.

沒錯

And that arm and hand

然後那手臂和手

could continue to drift higher

可以繼續漂高

and get lighter and lighter,

和越來越輕

but as you pay close attention to it,

但隨著你密切注意

you may begin to notice

你可能開始注意

how it feels now,

現在的感覺如何

how tired and heavy it is,

有多累和沈重

as your unconscious mind

好像你無意識

reminds your mind,

提醒你的注意力

to pay more and more attention

去更注意

to that heaviness pulling down.

拉下那疲倦

And that arm can begin

然後手臂可以開始

to move down now,

向下移動了

as that heaviness increases,

同樣地沈重增加