笨小笨Quieting the Ruminating Mind歌词由Sonia Kreitzer演唱，出自专辑《Peace in the Now: Guided Meditations》，下面是《Quieting the Ruminating Mind》完整版歌词！
Quieting the Ruminating Mind歌词完整版
Let’s arrive to this moment now. Find a position that feels comfortable for you, sitting or lying down. And when you’re ready, lower your gaze or close your eyes.
When we’re ruminating, our mind is always time traveling: we are either fixated on the past and replaying something that has already happened or we are running off to the future, worrying about something that may or may never happen. So, it can feel especially difficult to access the present moment. I want to begin by naming that and also celebrating the fact that despite these challenges, you’ve managed to find the willingness to practice now, and together we are going to find an exit ramp from the thought cycle.
Let’s set the foundation for this practice today by opening to the idea that you can take a break from having to figure out a solution right now or think through anything and instead really devoting this time to self-regulating. Inhale slowly, and maybe sigh out loud as you exhale, feeling a softening ripple through the body. Breathe in again, and sigh it out, noticing that there is a downwards dropping of energy on the exhale. One more breath, letting in lots of air, and exhale, imagining anything that feels stagnant leaving the body.
There can be a tendency toward self-judgment when you are feeling stuck in a thought loop, because of how distressing that experience can be. It may be the case that you have been losing sleep over your thoughts or feel totally helpless in showing up with presence for your life the way you would like to. Rather than criticize that, perhaps now you can set the strong intention to cultivate some compassion for the part of you that is struggling with this. It is a part of you that cares deeply.
With that in mind, maybe place a hand or both hands on your heart and begin to observe your body breathing.
Noticing the touch of your hand on your chest, the contact of your body on whatever you are sitting on and bring all awareness to your nostrils. Watching the breath go in and go out.
No need to take big or intentional inhales or exhales; just watching the natural rhythm of your inhalation and exhalation.
Witnessing the organism is that your body moving fluidly with your breath. You may notice the rising and falling of the chest with each breath. Or perhaps you feel the sensation of your upper shoulder blades spreading as the lungs bring in air, or a sense of the body landing more fully as your exhale.
Tuning into this subtle rhythm of expansion and contraction.
You can continue this meditation with your hands on your heart or you can bring your hands down to your lap. Recalibrating all your awareness to your breath. If the mind has wandered, bring it back and vigilantly watch each inhale and exhale.
We are going to do the next part of this practice with eyes open using observations about our environment to help continue to shift your attention towards this moment. This is often referred to as the 5-4-3-2-1 grounding technique.
Looking around at the space you are in, what do you see? Mentally list five different objects. Next, name four different things that you can touch right now. Moving in to hearing, list three different sounds that you are aware of in this moment. Now, name two different things you can smell. Lastly, name one thing that you can taste.
And returning to inwards observation, again close your eyes or lower your gaze. Maintaining awareness of your breath and noticing every inhale and exhale. Every breath that you manage to witness is a success, because we can’t be witness to the breath and be in the future or the past at the same time. These are moments where you are actively in the now.
Noticing the temperature of the breath as it enters the nose, getting curious about if there is a difference in temperature as it exits.
And if the mind’s wandered, guide it back, trusting there even becoming aware of the rumination is a very important step in breaking away from it. Staying with the practice of watching the breath as it enters your nose, and as it leaves.
Thank you for taking this time today. It is really not easy to meditate when we are struggling, and yet these can be the breakthrough moments for our practice: this is when we have a significant opportunity to train our minds to become less reactive and more at peace.
If it resonates for you, join me in closing this practice today with three wishes.
May I be happy.
May I be peaceful.
May I be free from suffering.
Wishing you clarity of mind and inner peace.
This meditation is now complete.
