笨小笨Stress Relief Meditation歌词由Sonia Kreitzer演唱，出自专辑《Stress Relief Meditation》，下面是《Stress Relief Meditation》完整版歌词！
Stress Relief Meditation歌词完整版
Hi and welcome. I’m Sonia and I will be guiding you through a brief practice to help release stress and tap into a more peaceful space within.
Wherever you are, find a comfortable seated position and if you would like, close your eyes. Maybe lift your heart up a bit and let your shoulders drop, lengthening your spine. Often when we feel stressed, we tend to contract the body so let’s see if we can start to create a bit more spaciousness within. Bring your awareness to the very top of your head and imagine there is a string pulling you up from the crown of your head, inviting you to sit up taller. See if you can let your forehead and eyebrows relax, unfurrowing the brow. Let your jaw hang loose.
Before we go further, let's pause and take a moment to notice how you’re feeling right now. With curiosity, listen to whatever information your body is giving you when you ask the question of how you’re feeling.
Take a deep inhale, and as you do, scrunch your face up and make little fists with your hands and exhale, let it all release, dropping any gripping or tensing. Open your palms and let them rest on your lap. Inhale through the nose, and exhale, sigh it out through the mouth. One more time, inhaling through the nose and exhaling through the mouth, centering yourself.
Bring your awareness to your lungs, watching the breath as it rises and falls in the chest area. Noticing each inhale and the exhale in the chest.
Let’s practice the 7-11 breathing technique for a few rounds, which can be very supportive for stress relief. The 7-11 breath involves an in-breath for 7 seconds and an out breath for 11.
You want to initiate this breath from the diaphragm, so it’s coming from the abdomen as opposed to more shallow breathing in the chest.
Let’s try it together. Inhale one two three four-five six-seven pause exhale one two three four-five six-seven-eight-nine-ten-eleven. Inhale one two three four-five six-seven pause exhale one two three four-five six-seven-eight-nine-ten-eleven Inhale one two three four-five six-seven pause exhale one two three four-five six-seven-eight-nine-ten-eleven
And let's again return to this question how are you feeling right now?
Let’s close our time together with a compassion practice.
Beginning with yourself, perhaps you offer these wishes:
May I be happy. May I be peaceful. May I be free from suffering.
And take a moment to see yourself in that happiness, in that glow of peace and calm. Give yourself this grace.
And let’s expand that circle a bit. Bringing to mind your loved ones. Those who you feel deeply bonded to.
And let’s extend those wishes to them. May they be happy. May they be peaceful. May they be free from suffering.
And try to visualize these individuals in a space of happiness, ease and contentment.
Lastly, let’s do a final round of that loving kindness wish for those people and beings we don’t know.
May all beings be happy. May all beings be peaceful. May all beings be free from suffering.
Allowing this feeling of goodwill to wash over you, you may now open your eyes. This mediation is complete.
