笨小笨Learning to Surrender歌词由Sonia Kreitzer演唱，出自专辑《Learning to Surrender》，下面是《Learning to Surrender》完整版歌词！
Learning to Surrender歌词完整版
Hello and welcome. My name is Sonia and this will be a meditation focused on surrendering.
Surrender is one of those words that is thrown around a lot but what is the essence? What does it mean to surrender?
When we surrender, we are often letting go of the idea that we can control the outcome of a given situation. To be at the point of surrender generally means we have exhausted most of our options and the most reasonable thing left for us to do is to accept things as they are. Surrender then becomes a sort of trust fall that we take into the unknown.
It is often the case that underneath the resistance to surrendering is a postponement of grief. When we make the conscious choice to stop efforting towards a particular hope, we are usually saying goodbye to a dream that we had for our lives and we may be suddenly very up close to a sense of tenderness or loss. If there is any part of you that resonates with that, I invite you to take a moment and hold space for that part of yourself by noticing where you feel it in your body.
Meditation can be a very supportive practice for letting in this idea of surrender because when we meditate, our main aim is to be present to the moment, as it arises, as it is, changing dynamically from each inhale to exhale. And we get to practice being with the uncertainty of what that moment will actually feel like: we know from experience that although we may have been meditating for many years, each time we sit down to meditate it’s a little bit different. Some days we get the bliss and the enlightenment, and some days we can barely sit still for ten seconds. The only part we have control over is how present we stay in each moment and whether or not we accept or resist the experience we are having.
So let's witness. Putting aside any temptation to try to fix things or think through a different solution and instead giving yourself a break – allowing yourself to be with the non-judgmental space of observing things as they are.
Coming into a comfortable and stable position for this practice, if you would like, gently close your eyes to begin quieting the mind and turning inwards. Take in an inhale, and exhale, sigh it out. Centering in this moment, in your space, what is the farthest sound you can hear? What is the closest sound?
Let's take some long inhales and exhales. Inhale, watching the chest lift, and exhale watching it drop. Inhale, breathing in, and exhale letting go. Inhale, elongating the breath. Exhale, slowing down. Inhale and exhale.
Allow your normal breathing to resume, bringing all awareness to your nostrils and following each breath as it naturally enters and exists your nose.
Let's count down from ten, becoming more and more relaxed as we get closer to one. More relaxed with each breath. 10 9 8 7 6 5 4 3 2 1.
Bring to mind an image of a meadow. A lush opening with wildflowers under a clear sky. And see yourself there, exploring. Notice the way the wind ripples through the grass in the meadow, creating movement. And suddenly you become aware of a faint sound of running water. You move through the meadow to get closer to the sound and you discover there is a river nearby. The water in the river is clear and flowing fast. In the middle of the river you notice a boulder and the water is moving around the boulder, redirecting to keep the flow.
This is the way of water. Not resisting the obstacles on its journey or insisting on a particular path, but allowing itself to be redirected to continue onwards.
Looking at the river, and reflecting on your own life, what comes to mind?
Is it possible there is a path of less resistance for you?
I am now going to name different parts of the body. As I name them, scan your attention over them, becoming aware of any sensations there and witnessing them with stillness.
Top of the head. Forehead. Eyes. Cheeks. Nose. Nostrils. Lips. Ears. Chin. Throat. Right shoulder. Right arm. Right forearm. Right wrist. Right hand. The fingers on the right hand. Left shoulder. Left arm. Left forearm. Left wrist. Left hand. The fingers on the left hand. Chest. Right ribcage. Left ribcage. Stomach. Right side of the stomach. Left side of the stomach. The hips. The neck. The right shoulder blade. Left shoulder blade. The spine. Each vertebrae. The lower back. The right thigh. The right leg. The right foot. The left thigh. The left leg. The left foot.
Staying present to all the sensations in the body. Staying present as they change.
May you find grace in your journey of surrender. May you possess the wisdom to know what is within the scope of your control and what is not May you trust that what is meant to be will always find a way.
This meditation is now complete.
