探索海洋般的動作 part I 呼吸 Exploring Ocean Motion

Exploring Ocean Motion
探索海洋般的動作 part I 呼吸

意象是一個很重要的方式來幫助我們了解自己身體的解剖構造以及動作。它可以增進你的大腦與身體功能的連結能力與覺察。我們早期學習動作的方式就是透過觀察與探索。下面的動作練習當中，我們用了一些海洋的意象來讓你去探索跟觀察，而我們的身體大部分也是有液體所構成，所以這個意象似乎是非常的適合。
Imagery is an important aid in helping us get in touch with our anatomy and movement. It enhances your mind’s ability to gain an awareness of your body’s function. Our early learning of movement is by observing and exploring. In the movement practices I’ve included some images from the ocean so that you can explore movement from observation and imagery. Since a large percentage of our body is made up of fluid, using images from the world under water seems fitting.


雖然我非常喜歡探討解剖與功能的細節，不過除了這種技術層面的知識，我試著找到更多與動作連結的意象。在這個練習中，試著去用更多的感覺而不是去思考的那麼多。如果你現在感覺不到任何東西，沒有關係，就是去想像、去注意、去探索。
As much as I love the details and specifics of anatomy and function, this is more to find an imagery that connects to movement without being overly technical. Try to feel more than think for this practice. If you cannot feel anything, it’s ok. For now, just imagine, notice and explore.

水母呼吸
為什麼是水母呢？去年我在澳洲大堡礁很長的時間，那邊是所有海洋愛好者的天堂。那裡有非常大量的水母，有一次，一個想法突然進到我的腦海，我將水母比擬做呼吸當中一個很重要的肌肉，沒錯，就是橫膈膜！所以現在當我在描述橫膈膜呼吸功能的時候，我用這個優雅、流動的生物來當作意象，我發現這個意象非常的棒，而且讓人感到平靜。
Jellyfish Breathing
Why jellyfish? Last year while in Australia, I spent a lot of time in the amazing ocean including the Great Barrier Reef. An absolute dream for this ocean lover. Jellyfish are abundant in Australian waters certain times of year. Because the jellies were on my mind often (meaning, I’d hoped I wouldn’t receive one of their infamous stings!), it occurred to me one day how they resemble our big breathing muscle, the diaphragm. So now when I describe the diaphragms’ function in breathing, I use this graceful, fluid creature for imagery. It’s my very favorite image and I find it quite calming.

 

你可以看到當水母擴張開來的時候他下降了一點點，當他回去的時候就上升了一些。這非常像橫膈膜的動作，不過橫膈膜的動作又再大一些，但這個意象還是非常有用。吸氣的時候，橫膈膜下降、變平，輕輕的讓下肋骨張開。吐氣的時候，橫膈膜往上，你的肋骨就會放鬆回到原位。水母的觸角甚至就像你橫膈膜連接到你脊椎的肌肉一樣。你可以看下面這個橫膈膜的動畫來跟水母的動畫比較。

You can see that when the jellyfish expands it has the appearance of descending slightly. As it folds back in, it ascends. This is very much like your diaphragm. (Although the diaphragm descends more on the inhale, the image still works.) On inhalation, the diaphragm descends and flattens, gently expanding the lower circumference of the ribs. On exhalation the diaphragm lifts back up and the ribs release back in. The jellyfish tentacles even resemble the muscular attachments underneath in the center of our diaphragm that connect to the spine. Compare the jellyfish with this cool animation of the diaphragm.

橫膈膜與你的脊椎、肋骨、肌肉還有脊椎旁邊的組織都有所連結。所以在一般完整的呼吸當中，他們之間是有一個非常和諧的連結，彼此搭配來支持脊椎的穩定與活動。
The diaphragm has connection to the spine, ribs, muscles and tissues surrounding the spine. With normal, full breathing, there is a harmonious interplay in all this connection to support the stability and mobility of the spine.

練習：看完這兩個影片之後，我們試著坐直並且感覺放鬆，眼睛輕輕的閉上，將你的意識來到你下肋骨的區域。吸氣的時候，想像你的橫膈膜像水母一樣輕輕的往下降變平，你的肋骨前後左右的張開來。吐氣的時候，想像你的橫膈膜輕輕的往上回來，你的肋骨也慢慢地放鬆回到原位。做這個動作的時候不需要太大力或者是太努力，這個動作是很隱微的，是很舒服的。如果你現在沒有感覺到你的肋骨動作，沒有關係！就是讓你的心智去想像，大海就像我們的朋友一樣支持著你，你只要去感覺你自己的呼吸。
Practice:
Watch the video of the diaphragm, then the jellyfish. Then, sitting in an upright but relaxed position, close your eyes and take your awareness down to the bottom circumference of your rib cage. On your inhale, image the jellyfish (diaphragm) gently moving down allowing the ribs – front, back and sides – to expand. On the exhale, imagine the jellyfish (diaphragm) floating back up and ribs gently releasing back in. Allow this to happen without force or effort. The movement is subtle. If you don’t feel the ribs moving much, that’s ok for now. Just let your mental image of our friend of the sea take hold of your feeling of the breath.

你也可以試著在躺著的時候或者是趴著的時候來做這個動作，探索看看有沒有什麼不一樣。你能夠感覺得到你的脊椎在這個隱微的動作下，有輕輕的變長嗎？
You may also try this lying on your back and on your stomach. Explore how the feeling is different in each position. Can you imagine the spine being very subtly moved or lengthened as you breathe?

試著用這樣子的意象帶到你每天的動作當中。
Invite this image of the breath into other movements and throughout your day.

原文連結：Ocean Motion