Anxiety Relief: A Guided Meditation歌词由Annie Clarke演唱,出自专辑《Deep Sleep: A Guided Meditation》,下面是《Anxiety Relief: A Guided Meditation》完整版歌词!
Anxiety Relief: A Guided Meditation歌词完整版
Find a comfortable and quiet space
Where you can sit or lie down without any distractions
If it feels safe to close the eyes and slowly soften the eyelids
And if you'd rather practise with your eyes open
Can you just allow the gaze to soften?
You might notice that the eyes move around behind the eyelids
Or other places of tension in the body as you settle into stillness
Try not to judge yourself here
Let yourself be here
Just as you are
Acknowledging any anxiety or resistance that you feel in this moment
Now take your awareness to your breath
Just watch your natural pattern of breath
Drawing in and out
Notice if the breath is shallow or deep
Without any judgement here
Just allowing yourself to simply observe a few rounds of breath
As you continue to breathe at your own natural pace
Bring your attention to the sensations of your breath
Moving in and out of your body
Perhaps you notice the coolness of the air as you inhale
And the warmth as you exhale
Allow the sensation of each breath to become an anchor
Grounding you in the present moment
And if you notice you're distracted by thoughts
Let the breath be the anchor for a busy mind
Take a slow, deep breath in
Allowing your lungs to fill with air
Hold the breath for a moment
And then exhale slowly softening the body
Let each inhale bring a sense of calm and peace
Let each exhale carry away anxiety or tension
Now let's begin to deepen the breath
Choosing a conscious pattern of breath
To bring a sense of grounding and calm into your practice
When we're stressed or anxious
The breath can become shallow and quick
Place one hand on the heart and the other hand on your belly
Can you start to send the breath to the belly now?
Consciously breathing deeper
And allowing the belly to rise and fall with each breath
And if it's comfortable to keep your hands on the front of your body
You can let them rest here
So you can feel the breath expanding and softening into this space
With your next breath, draw the air in to fill the belly
And then take in a little more air until the ribs start to expand
Then exhale emptying all the breath from the ribs first
And then the belly softens
Inhaling to the belly and then the ribs
And exhaling, drawing the ribs
And then the navel in
As the air leaves your body
Try not to force the breath
Just gently deepening the inhalation
Allowing the length of the breath to extend just slightly
Now, with your next breath, we'll add a final part
Inhaling to expand the bellyhe rib cage and then taking in a little extra sip
Letting the breath fill the upper chest all the way up to the collarbone
And then as you exhale, soften the chest
Then the rib, and then the belly
As you breathe in, filling from the abdomen up to the chest
The heart centre rising and expanding
And as you exhale, the body softens as the breath leaves the chest
The ribs, the belly
Continuing with these deep full breaths
Noticing how the inhale brings calm and peace
And how the exhale carries away anxious thoughts
Or tension from the body
Take a moment to notice your entire body now
Relaxed and at ease
Feel the gentle rhythm of your breath
Like waves of calm washing over you
Embrace this present moment
Free from worry or anxiety
And as you continue to breathe
Notice any anxious or racing thoughts that arise
Without judgment
Acknowledge them and let them go
Just like the waves of your breath
When you are ready
Slowly start to bring your awareness back to the space that you're in
Wiggling your fingers and toes
And gently open your eyes
And as you do just notice the sense of calm and relaxation you've cultivated
Knowing that you have the power
To come back to this state whenever you need to
Finding the breath as an anchor at any time