讓優雅成為一種生活習慣
惟雯說故事
英國王妃戴安娜曾是許多人心目中的偶像，而賈桂琳甘迺迪的翩翩風采，也曾是鎂光燈聚集的焦點。但她們所吸引人的，不只是容貌，還有她們優雅的風采。
的確，優雅的動作讓人覺得舒服愉快，美好的肢體語言也能傳遞無形的訊息，勝過千言萬語。只是優雅能夠學習嗎？有什麼方法可以讓自己變得更優雅？
1.給自己一面大鏡子
想要優雅，得從觀察自己做起。白雪公主的繼母每天都要照鏡子，她每天都還要問：「魔鏡、魔鏡，誰是世界上最美麗的女人？」
她大概是世界上最愛照鏡子的人了，可惜她沒有善用鏡子來了解自己，而是讓嫉妒心來主宰自己。
英文裡的「鏡子」源自於拉丁文，它原來的意思是「不可思議的驚訝」。
如果能仔細看看鏡裡的自己，也許真的會驚訝地發現，原來自己的真象。因為，鏡子是最誠實的，它會忠實反映你的原貌。在大鏡子前，好好檢查自己，是否有明顯難看的姿勢或動作，再按專家的建議或身旁人的提醒，慢慢矯正，假以時日，一定會有顯著的改善。
2.時時矯正儀態
「基本站姿」是第一項要學的，美姿專家往往建議，人要儘量站直、站挺，讓整個身體就像一根有力的麻繩，從頭頂往上提，有一種「向上竄升」的感覺。
尤其頭要平穩地放在頭頸上，臉與脖子也要放正，下巴不要往上翹，也不要往下縮；肩膀自然放鬆，垂在左右兩側，不要一高一低或聳肩。同時，也要挺胸、縮小腹，再把臀部夾緊，經由這個動作，整個下半身就會結實。
從事形象顧問工作的李昀解釋，標準姿勢的學習，需要全身力量的控制，不是鬆垮，也不是緊繃著肌肉，而是讓一種隱含、持續的力量，從頭頸貫穿到四肢。因此，一個好的姿勢，要先有力，才會有美的表現。
在熟悉正確的站姿之後，進一步要調整「走路」的姿勢。走路時，心裡要先想著站姿的基本原則，再加入其他要點。
例如，跨出步伐時，應從大腿開始，而不是讓小腿在前後擺動。
膝蓋內側應該有些許的磨擦或觸碰，兩腿才不會分得太開，顯得粗俗大意。
後腿在往前移動時，要做出腳尖往下壓的動作，著地前再調整回腳跟先落地的姿勢，這細微的動作會決定一個人走路是否優雅。
一般人並不能熟悉這種連續動作，需要不斷的練習，才會愈來愈熟，成為身體動作的一部份。
走路時，兩手配合腳步，自然擺動，幅度不要太大；手臂應儘量靠近身體，而不是大大張開；手掌心朝向身體內側，而不是朝後，否則會有鴨子滑水的感覺。
「坐下來」也是另一門大學問。落坐前，要讓身體儘量靠近椅子，也就是讓小腿碰到椅子邊緣，確定後，背部挺直再坐下。
坐著的時候，要注意腿與手的擺法。女性要將膝蓋與雙腿併攏，斜向一側，腳尖與小腿朝同一個方向伸下來，腿形會顯得修長姣好。
時間久了若是覺得痠麻，可改成交叉坐的方式，也就是把一條腿放到另一條腿上面，但兩條小腿要交疊併攏，並斜斜伸向同一個方向。
而手的部份，只要自然的合掌放在腿上就可以了。
「起身時」也是同樣的道理，上半身不要向前彎曲，以挺直的姿勢站起來，會比較優雅美麗。
因此，別忘了時時瞧瞧身旁的大玻璃或鏡子，看看當下的自己是什麼模樣？站得好看嗎？坐得優雅嗎？走路的樣子是否當宜？隨時調整姿勢，就能擁有一個好體態。
3.練習一套適合自己的肢體動作
基本的美姿訓練，能幫助自己有個得體大方的儀態。
但如果想讓身體更加柔軟，自然散發出優雅的氣質，可能需要進一步練習一套肢體動作。
輔大應用心理系副教授、也是臨床舞蹈治療師李宗芹說：「身體的優雅需要鍛鍊。」
去學一套自己喜歡的動作，可能是太極、瑜伽或氣功，也可能是許多人心目中覺得優雅的芭蕾。
不管是哪一套身體運作，在老師指導、並且不斷練習的過程中，找到美感，而且把它延伸到生活裡，自然而然，就能表現在舉手投足之間，讓自己更加優雅。
4.常常深呼吸
優雅，也需要「慢活」的元素。
匆促的腳步、忙亂的動作，當然優雅不起來，而深呼吸是一個好方法，它可以讓一個人的動作變得緩慢、輕鬆。
可以躺下來、也可以坐下來，一手放在腹部，一手輕鬆地擺在旁邊，吸氣時，可以感覺到肚子緩緩隆起，吐氣時，也會感覺到腹部緩緩下降。這種緩慢深沉的「腹式呼吸」，可將空氣送到肺的底部，鍛鍊橫隔膜，加速清除體內的廢物，使身體舒暢。
近年來大力推廣養生氣功的李鳳山建議，呼吸要保持「細、慢、長、勻」，也就是要細細的吸、慢慢的吸、吸得又長又勻，吐氣自然也是遵循這個原則。呼吸如果能夠又長又穩，那麼整個人自然也會安靜下來，不會慌慌張張、手忙腳亂。
每天睡醒或睡前，都是調息、練習呼吸的好時間，但隨時都可做，讓自己慢下來，讓優雅成為一種生活習慣。
默想︰
透過儀態的矯正或是柔軟的身體運動，的確能讓肢體變得柔軟優雅，但這只是一個開始。進一步尋找內心的平靜與自在，用愛與他人連接，經常微笑，都將獲得更多的滿足與快樂，因為，更深沉的優雅是來自於身心靈的融合。
本文摘自 2011-06-22 康健雜誌 41期 文/吳若女
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