Welcome back to my channel and welcome if you're new here.

僕のチャンネルにようこそ。

My name is Isra and today I'm going to share with you some simple and quick self love self-care practices.

私の名前はイスラです。今日は、シンプルで手軽な自己愛のセルフケアをご紹介します。

It is so so important to have practices daily or weekly to fill up your own cup so you don't feel depleted and you have a practice of releasing stress from the body.

毎日、あるいは毎週、自分のコップを満たす練習をすることはとても重要で、そうすることで消耗を感じなくなるし、身体からストレスを解放する練習にもなる。

When there's accumulated stress in the body then there's rigidity, stagnation on the energetic and physical level.

身体にストレスが蓄積されると、エネルギー的にも肉体的にも硬直や停滞が生じる。

So this then over time accumulates and leads to dis-ease or physical imbalance.

そうして長い時間をかけて蓄積され、不調や身体のアンバランスにつながるのだ。

So by doing these practices which can be like five or ten minutes daily, it can really uplift your energy.

だから、毎日5分でも10分でもいいから、こういった練習をすることで、本当にエネルギーを高揚させることができる。

It could also uplift the quality of your life.

それはまた、あなたの人生の質を向上させるかもしれない。

So I highly recommend having this as a priority five minutes.

だから、私はこれを優先5分間にすることを強く勧める。

Everyone has five minutes that they can spare especially if you're on your phone or if you have social media you absolutely do have time for this.

特に携帯電話やソーシャル・メディアを使っている人は、その時間が絶対にあるはずだ。

And just not letting the mind to get in the way of you doing what's best for you.

そして、自分にとって最善のことをするために、心を邪魔させないことだ。

So number one is taking a couple deep breaths in and this could be done for just one minute where you take a moment for yourself and you take a couple deep breaths and in through your nose all the way down into your belly expanding the belly out and then exhaling out through the mouth or out through your nose.

1つ目は、2、3回深呼吸をすることで、これは1分間だけ自分のために時間をとって、2、3回深呼吸をすることができる。

And this what it'll do it'll ground you it'll connect you to your body.

そうすることで地に足がつき、身体とつながることができる。

When you are connected to your body then your nervous system can relax it can move you into the parasympathetic nervous system response instead of the sympathetic nervous system response which is the fight-or-flight into the rest and digest response in the body.

自分の身体とつながっていれば、神経系はリラックスし、交感神経系の反応である闘争か逃走かではなく、副交感神経系の反応に移行することができる。

So you can do this and if you would like to add to this I would say a guided meditation for five ten minutes again it doesn't have to be long.

だから、これをやってもいいし、もしこれに加えたいなら、5分10分の誘導瞑想をするといい。

Meditation is really powerful in bringing you back to yourself in quieting your mind and the aim of meditation is just to be present.

瞑想は、心を静めて自分自身に戻るのに本当に強力で、瞑想の目的はただ現在に存在することだ。

It doesn't matter if your mind is racing as long as you're showing up and doing the practice that is what matters.

練習に参加し、練習をこなしている限り、心が騒いでいようと関係ない。

And I have my own meditations on Insight Timer they're free.

インサイトタイマーで自分の瞑想をしているんだ。

It'll be in the description box down below so you can check them out and if you benefit from them and you would like to support my work I also welcome donations.

下の説明欄に書いてあるので、チェックしてみてほしい。また、もしあなたがそれらの恩恵を受け、私の仕事を支援したいのであれば、寄付も歓迎する。

I have full body relaxation meditations affirmation meditations which is my next point with positive words.

全身をリラックスさせる瞑想もあるし、肯定的な言葉を使った次のポイントであるアファメーション瞑想もある。

There are various types of meditations chakra meditations affirmations for each as well.

瞑想には様々な種類があり、それぞれのチャクラ瞑想のアファメーションもある。

Number two is positive words.

番目はポジティブな言葉だ。

Noticing how you speak to yourself noticing if you are bringing yourself down or bringing yourself up with your thoughts.

自分自身にどのように語りかけているかに気づく。

Growing up we might have been exposed to unhealthy environment where we were shamed or disleaded from following our truth invalidated for our emotions and because of that this is where the inner work the inner child work needs to take place and you could do this by saying positive words to yourself taking your power back and just saying I'm so loved I am exactly where I need to be I am proud of myself I'm so proud of how much work I've put into improving and loving myself so really just acknowledging all these things and I am powerful I am beautiful I am a queen I am a king whatever it may be and sometimes those affirmations may feel very far away but just knowing just meeting yourself where you're at is very important as well and having these affirmation meditations when you're listening to them some of them you might resonate with some of them you might not resonate with and that's okay but continue doing this kind of work because it will shift your life.

成長する過程で、私たちは不健康な環境にさらされてきたかもしれません。そこでは、自分の感情を否定され、自分の真実に従うことを辱められたり、やる気を削がれたりしたのです。私はパワフルだ、私は美しい、私は女王だ、私は王だ。

One of the things that I like to do is sitting in front of the mirror and allowing myself to feel all my emotions and this can be so difficult I know but whenever you start doing this and the results of this can really shift your life and then looking into your eyes and saying I am powerful I am beautiful it might bring up tears for you and actually allowing that to happen because this these tears are cleansing tears these tears cleanse away any heaviness from the heart these are tears maybe from your inner child being acknowledged being a theme and it can really allow you to tap into your creativity.

私が好きなことのひとつは、鏡の前に座って、自分の感情をすべて感じられるようにすることです。これはとても難しいことですが、これを始めると、その結果が人生を大きく変えることがあります。

Number three is connecting to the energy of gratitude count your blessings in your life what are you grateful for I am grateful for my body I'm grateful for this camera I'm grateful for my home for warm showers for my bed for my pillow for food and counting these blessings and just bring your focus on to what you have instead of what you don't have moving your focus from scarcity to abundance from fear to love can really uplift the frequency of your body uplift your frequency and this also is very important because what you focus on grows so what is it that you want to grow in your life so gratitude meditations is one great one you can do you can listen to that in the background you can just take a moment for yourself for like one or two minutes where you're like I am grateful for this in my life and grateful for my friends and family whatever it may be.

その3は、感謝のエネルギーにつながることだ。自分の人生における恵みを数えることだ。自分の体に感謝し、このカメラに感謝し、家に感謝し、温かいシャワーを浴び、ベッドに感謝し、枕に感謝し、食べ物に感謝し、これらの恵みを数え、持っていないものではなく、持っているものに集中することだ。自分の体の周波数を上昇させ、自分の周波数を上昇させる。これもとても重要なことで、自分が集中したものが成長するからだ。

Number four is movement incorporating movement into your life can really uplift the frequency of your body again you don't have to do this for too long it could be five minutes or you can add to it according to how much time you have so for example dancing is a really powerful way to uplift your energy to release any tension or stagnation in the body and shaking the whole body qigong yoga high-intensity workouts going to the gym again you don't have to do this for too long and stretching your body so if you're sitting down for many hours it's essential essential for you to move your body because when you're sitting down for too long emotionally and physically you might start feeling heavy and so this is a sign or signal from the body saying hey I need movement what's going to be important just to get up to stretch your arms above your head stretching the whole body and you'll notice how immediately there'll be a shift so this is a great self-love practice that you can start doing every single day and number five is listening to music listening to something that is uplifting for you and this can be connected to the movement part where you're listening to something that makes you happy and then moving your body again it could be three five minutes and you'll see how much of a difference this can make listening to music that is uplifting for your frequency it can really really shift the trajectory of your day especially if you start your with this and what I like to do in the afternoon whenever I feel restless or I feel agitated then I will put some music on and I will dance this is an amazing self-care practice that you can do if you work from an office and there are people around you can leave and go for a walk somewhere and just put some music on and allow your body to move in an intuitive way again really empowering quick way of shifting your mind and also uplifting your physical state so I hope you enjoyed this video I'm curious to know what kind of self-care or self-love practice do you have for yourself please place that in the comment section down below and please subscribe to my channel if you haven't already done so I like this video so more people can see it and I look forward to seeing you very very soon

例えば、ダンスはエネルギーを高揚させ、体の緊張や滞りを解き放ち、全身を揺さぶるとてもパワフルな方法です。長時間座っていると、感情的にも肉体的にも重く感じ始めるかもしれません。これは、身体からのサインや信号です。そして5つ目は、音楽を聴くこと。自分にとって気分が高揚するような音楽を聴くことで、これは運動の部分と関連づけることができる。自分の周波数に合った高揚感のある音楽を聴くことで、1日の軌道がどれだけ変わるかわかるはずだ。オフィスで仕事をしていて、周りに人がいても、その場を離れてどこかへ散歩に行き、音楽を