笨小笨Recovering A Sense Of Safety歌词由Sonia Kreitzer演唱，出自专辑《Peace in the Now: Guided Meditations》，下面是《Recovering A Sense Of Safety》完整版歌词！
Recovering A Sense Of Safety歌词完整版
Hello and welcome.
This is a meditation for recovering and reestablishing a sense of safety.
When life is most challenging is when meditation can help us the most and so often these are the exact moments when we abandon our practice, so honor that you are here today.
If that resonates at all for you, maybe just take a moment to give yourself permission to fully have this time for yourself, trusting that any other obligations or things you need to do will benefit from your mindfulness practice.
Wherever you are, the most important thing for beginning this meditation is to find a position where you are going to feel comfortable, at ease and supported. We all know that what that looks like can change day to day. Today, that might look like lying down on your floor and sprawling out or sitting on a pillow, or maybe you are sitting on a chair. Honor whatever is going to be the most supportive for you. It might also feel soothing to wrap yourself in a blanket or shawl. Create a comforting space for and if you would like, lower your gaze and gently close your eyes.
Let's begin by taking a few long breaths together to anchor into the present moment. Inhaling for a count of 5, and then exhaling for another count of 5. Inhaling. 1 2 3 4 5. Let it go 5 4 3 2 1. Inhaling 1 2 3 4 5. Exhaling 5 4 3 2 1 . One last breath 1 2 3 4 5, and releasing 5 4 3 2 1. Let your normal breathing resume.
When we are feeling unsafe, we are often reacting to a perceived threat or fear that has shown up in our environment or field of awareness. It can be extra challenging to stay present because in this activated state, we can feel very exposed and overwhelmed and often there is a sense of needing to do something about it to protect ourselves or our loved ones. The habit pattern of the mind here is to run to the past and think about what has happened or rush into the future and try to think about ways to find safety.
Even though it’s very difficult to stay present in this state, it's truly the only path we have for reclaiming a sense of inner peace because as you know, in this current moment, you are safe. In this present moment, you are alive. You are breathing. You’re able to hear the sound of my voice. You are ok.
See if you can allow that in.
If you would like, say out loud to yourself “I am safe.”
The best line of defense we have when it comes to countering a feeling of unsafety is learning to truly take life moment to moment and not jump ahead to hypothetical situations because we don’t know what will happen and our imagination can sometimes make things worse than they are. Our best refuge is being with the now. In the now, everything is ok. By staying with the breath, moment to moment, we can begin to regulate our nervous systems . Have your focus for this practice be on your breath. Every inhale and every exhale.
Observe your breath. Take a sharp inhale through your nose and sigh it out. Let's do that again. Inhale deeply through the nose, pulling the breath all the way up towards your eyes, and exhale, let go, dropping the breath into the heart area and down into the ground.
Any time your mind starts to wander, bring your attention back to your breath, which is a reminder that right now, you are ok and your breath is supporting you. If the mind is very active, make your breath sharp to try to bring in more presence. Let's breathe together again. An intentional breath through the nose and as you slowly exhale, see if you can let your shoulders drop and release any tension that may be present there
When we breathe from the lower part of the stomach, it sends a message to our nervous system that we are safe. When we feel panicked, likely the breath is coming from the more shallow placement, in the chest area. Where is your breath right now?
See if you can locate your breath in the stomach area. If you’re struggling to become aware of your breath in your stomach, you can place your hands on your lower belly, and as you inhale, the breath should expand the stomach into your hands, like a balloon. Let's breathe from this place. Inhaling, expanding the stomach, and exhaling, releasing. Inhaling, expanding, and exhaling, let it go. One more time, inhale, exhale.
When we are operating from a grounded space as opposed to a reactive one, we are in a better position to deescalate situations that may feel very intense or full of heightened emotions. When we are centered in the moment, we are more able to access our inner wisdom.
Let's observe where the body may be holding tension. Breath in, and breathe out, letting your muscles relax. Scanning from the top of your head to your toes, notice any areas where you are contracting your body or holding tension, and see if you can invite in release. Let your jaw hang loose. Let your cheekbones relax. Let your shoulders release. Notice if you are clenching or gripping in any part of the body and see if you can let go a bit. Let your hips sink downwards. Breath through the nose and drop the breath down through your body into the earth as you exhale.
One of the insights that can emerge from becoming aware of a sense of being unsafe is that we are reminded of how precious our lives are to us. The feeling of unsafety only exists because there is something worth protecting – on a deeper level, that yearning for protection signals a cherishing and love of this life. It’s meaningful to be in touch with this because it supports our valuing of ourselves, our boundaries, our loved ones, and establishing a greater gratitude and care for this existence.
In this moment, all is well. You are breathing and you are safe. May peace and protection surround you always. May you call upon and know the power of your inner resilience. May you stay present to the wisdom of taking things one moment at a time. This meditation is now complete.
