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2025-01-09 02:04 | 星期四

Anxiety Relief: A Guided Meditation歌词-Annie Clarke

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

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

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