三调养心功San Tiao Yang Xin Gong（中英文版）

三调养心功SanTiaoYangXinGong三调养心功是由中国传统功法气功导引、养心功演化而来，并吸收了西方的正念、冥想功法的部分内涵。主要用于失眠患者的睡前促进入睡，和在实施睡眠限制、刺激控制过程中应对出现的日间疲劳。SanTiaoYangXinGongisevolvedfromChineseQiGongYangxinGong,andhasabsorbedsomeconnotationsoftheWesternmindfulnessandmeditation.Itismainlyusedforsleeppromotionofinsomniapatientsbeforebedtime,andforcopingwithdaytimefatiguethatoccursduringtheimplementationofsleeprestrictionandstimuluscontrolinthetherapyofCBT-I.练习要点为六个字：调身、调息、调心Therearethreekeypointsinpractice:bodyadjustment,breatheadjustment,andmentaladjustment.调身意思是调整身姿。练习者取坐位，两腿自然分开与肩同宽，腰部挺直，含胸拔背、下颌微收，舌抵上颚，两眼微闭或目视鼻尖，两手叠放于丹田，或自然放于大腿上。Bodyadjustmentmeansthatpractitionerstakesittingposition,withthelegsnaturallyseparatedbythesamewidthastheshoulders,thewaiststraight,contractingthechestandlengtheningtheback,thejawslightlyclosed,thetongueagainstthepalate,theeyesslightlyclosedorlookingatthetipofthenose,andtwohandsfoldedintheDantian（thepubicregion）,ornaturallyplacedonthighs.调息：在身姿调整好后，做三次深呼吸，深深的吸气、慢慢的呼气。Followingthepostureadjustment,practitionerstakethreedeepbreaths,inhalingdeeplyandexhalingslowly.调心：三次深呼吸后，开始正常呼吸，进入调心阶段。调心就是调神。让自己的意识停留在自己的身体上。可将意识停留在呼吸上，感受每一次呼气时气流经过鼻孔的感觉，或者感受每一次呼气时身体放松下沉的感觉。也可以感受每一次吸气时精气从鼻孔引入丹田，呼气时丹田之气外出气道的感觉。Afterthreedeepbreaths,mentaladjustmentstartsandbreathesnormally.Duringthisstage,thepractitionermakesthefocusonhisownbody.Youmaykeepfeelingtheairflowwitheachexhalation,ortofeelthebodyinarelaxedandsinkingstate.YoucanalsokeepexperiencethemovementofairfromthenosetoDantian(thepubicregion)andthenexpellingoutthroughthechannel.调心是练功最大的难点，常见的问题是，在调息阶段容易出现胸闷、呼吸不畅、甚至胸痛或其他不适，走神或思绪联翩、难以控制，烦躁不安难以坚持。如出现呼吸不畅可返回调息阶段进行深呼吸练习后再进入调心阶段，如果出现身体疼痛不适可以适当活动，比如扭扭腰，活动一下，缓解后再进行调神。Itiscommontohavechesttightness,poorbreathing,andchestpainduringmentaladjustmentoreventobedistractedandirritable.Deepbreathingexercisescanbedonewhenhavingpoorbreathing;Ifthereisphysicaldiscomfort,movingaroundappropriatelytorelieveit,andthenmentaladjustmentcanbecontinue.如容易跑神，则可以关注十次呼吸为一个阶段，一个阶段一个阶段往下做，争取逐渐控制自己的思绪。如果是烦躁不安则进行较长的深呼吸练习后再进行调神，如果难以控制则改练动功，如五禽戏熊戏等。如出现打瞌睡，在夜间应立即上床睡觉。在白天实施睡眠限制时则坚持不睡，可在打瞌睡后摩掌浴面，这样疲劳感往往可以很快缓解，为白天保持精力提供条件。Whenitiseasilytobedistracted,youcanfocusonbreaths.Takingtenbreathsasonestageanddoitgraduallytocontrolthoughts.Ifitisirritable,longerdeepbreathingshouldbetaking.Ifitisstilldifficulttocontrolthethoughts,dynamicexercisesuchastheFive-AnimalandBearexercisecanbedone.Ifdrowsinessoccurs,youshouldgotobedimmediatelyatnight.Duringtheimplementationofsleepr