坐得住｜正念之旅
Cece 丝丝带你在沉静中开启正念探索，踏上自我疗愈心灵蜕变之路。基于正念减压（MBSR）和正念幸福（MBWC）八周课纲设计，以碎片化的方式让正念冥想的理论和练习浸润至生活的各个瞬间，提升幸福感知力。 嗨，亲爱的伙伴们！我是正念引导师丝丝，拥有国际正念师资协会（IMTA）和台湾正念发展协会认证。我在正念练习中收获了无尽的温暖与力量，也希望引领更多的人一同踏上这段美好的心灵之旅，找到内心的平和与幸福。愿我们都遇见更好的自己。
| Publishes | Twice monthly | Episodes | 23 | Founded | a year ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Number of Listeners | Categories | Religion & SpiritualityHealth & Fitness |
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Latest Episodes
——疼痛来袭时，给身心一个可退守的避风港
这期30分钟的正念引导用钟摆疗法与呼吸镇痛，陪大家在疼痛中找到喘息的空间。
练习的核心从寻找“安全岛”开始：在身体里探寻一处不痛的角落，或许是鼻尖处凉进热出的呼吸，或许是耳垂的柔软、手心的温度，又或是脚趾的放松。把全部注意力灌注其中，让这里成为对抗疼痛的避风港，安住于这份中性的舒适与安宁。
随后跟着引导启动钟摆摆动：轻轻将注意力移向疼痛部位，小腹或是腰背都好，只停留几秒，不评判、不抗拒，只觉察那份热感或紧绷感；随即立刻摆荡回呼吸，或是回归安全岛，在... more
蜷进床里疗愈：给经期酸痛一个温柔归处
经期的夜晚，是不是总被缠人的痛经、酸胀的腰背困住？不想动，也不想说话，只想裹紧被子蜷成一团，盼着这份不适快点过去。这一期节目，我们把疗愈搬进床榻，做经期里最安心的陪伴者。
不用起身，不用迁就任何场景，就躺在熟悉的柔软里，跟着30分钟的床上正念阴瑜伽引导，一点点化解身体的紧绷与酸痛。从仰卧束角式开始，让双脚轻贴、膝盖自然舒展，感受骨盆像睡莲般随呼吸缓缓开合，把腹股沟的紧张感慢慢卸在床单上；再温柔抱膝贴向胸口，借着身体的轻晃，让地面轻轻按摩酸胀的后腰，把不适... more
周期里的温柔停靠：重新拥抱你的身体
每个月周期来临前期或第一天，是否总被烦躁、不适裹挟，甚至对这份生理信号心生厌恶？
我们常常忽略身体的低语，渐渐与它断联，对周期的起伏毫无觉知，只把它当作一种“负担”。但其实，这正是身体在向我们发出连接的邀请。
这期20分钟的女性专属正念引导，为周期开始，或是任何想重新建立身心联结的时刻而准备。
跟着引导慢慢调整呼吸，将双手轻叠在小腹下方，不必纠结具体器官，只需感受掌心的温热像温水般渗透皮肤，温暖腹部深处；把觉知锚定在触碰之处，去聆听生命能量中心的信号—... more
已熟悉基础正念的伙伴，想在动态中深化觉知、让正念融入日常步伐，这期45分钟进阶正念行走引导正适合你。
不同于基础练习的细致引导，这次我们把更多空间留给你：精简语言提示，延长行走觉知时长，带你在缓慢的步伐中，专注感受脚掌抬起、移动、落地的完整触感，感知身体重心的细微转移。在持续的动态觉知里，慢慢找到“行走即修行”的节奏，让身心联结更紧密，对当下的感知也愈发敏锐。
这个练习引导可以作为每日固定的正念功课，无论是清晨在庭院漫步，还是午后在林间穿行，都能借这段长时正念行走，巩固正念习惯，让觉知从静坐... more
Chart Rankings
How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.
Apple Podcasts | #218 | China/Health & Fitness |
Audience Metrics
Listeners, social reach, demographics and more for this podcast.
| Listeners per Episode | Gender Skew | Location | |||
|---|---|---|---|---|---|
| Interests | Professions | Age Range | |||
| Household Income | Social Media Reach | ||||
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坐得住｜正念之旅 launched a year ago and published 23 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.
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