Instead aim for about half an hour of something relaxing maybe try a guided meditation or muscle relaxation program.

相反，你可以给自己半个小时放松时间，比如尝试一下引导冥想或肌肉放松运动。

The Inner Explorer program guides students and teachers through five-to-10-minute sessions of breathing, meditation and reflection several times a day.

内心探索者计划指导学生和教师每天进行几次5到10分钟的呼吸、冥想和反思课程。