请教E文高手！翻译这段文章。非常重要！Thanks very very much！
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确保至少半个小时之内你不会被外界打扰。
闭上双眼，尝试摆脱你心中的恐惧、压力和不安。一开始或许会觉得很难停止思考，而许多的想法不断地侵入你的大脑。这时，不要强行驱赶这些想法。要用一种旁观者的立场去观察它们，并使其自行消散。
让我们看看还有哪些有益的方法来帮助实行这一步。
认清你身体的紧张。从你的脚趾开始，想象你的紧张正随着你的身体缓缓而行并慢慢消失。想象从你的脚趾开始持续向上，一点一点释放你身体的每一个部位。设想当紧张消逝的时候，你身体的每一部分都变得越发轻盈。放松你的脚趾，然后是双脚，接着是小腿，大腿，臀部等等，一直到每个部分都得到了充分的放松，包括你的面部和头部。
也可以适当使用一些使你舒适给予你慰藉的意象技巧，比如水（感觉水正缓缓流过你的双脚和脚踝，冲刷掉其中的紧张不安），这种方法也同样有效。
慢慢来，深呼吸。当你呼气的时候，想象着你的紧张和消极情绪如一团黑色空气被你呼出；当你吸气时，想象你吸入的空气充满活力和生机。
为你此刻的放松而心怀感恩。想象你站在一段有10级阶梯的楼梯顶端，而第5级阶梯及以下的部分都淹没在水里。牢记从楼梯顶端到底部的每一个细节。告诉自己，你开始走下楼梯，从10开始，数好每一步。牢记你走的每一步。想象你每数一个数，就越往下一层，就越靠近底部。每数完一个数，你会感到渐渐进入更深层次的放松。当你每迈出一步，就想象脚下随之而来的感觉。当你到达第5级阶梯时，想象并真切地去感受由水带来的透彻心扉的清凉之感并告诉自己，你正一步步走向一片纯洁澄澈的绿洲。当你走下最后的5层阶梯时，开始感受水位沿着你的身体慢慢上升。这时你可能稍微有些麻痹的感觉，心脏也略微跳得过快，但是仅注意到这些变化，不加干涉，就让这些不安随水流自行漂远。
楼主，这个可能跟瑜伽的放松术是差不多的。我倒是亲身感受过，还不错。就是不知道能不能帮到你啦~~咩哈哈哈，我是新人，希望靠谱~~（=^ 3^ =）
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