笨小笨Meditation For Exploring The Heart Of Loneliness歌词由Sonia Kreitzer演唱，出自专辑《Peace in the Now: Guided Meditations》，下面是《Meditation For Exploring The Heart Of Loneliness》完整版歌词！
Meditation For Exploring The Heart Of Loneliness歌词完整版
Hello and welcome. This is a meditation for exploring the heart of loneliness.
Often, what lives beneath loneliness is a deep yearning for connection. And in this yearning, there can be a tendency to move to the past, nostalgically recalling memories where we felt that connection: maybe we are thinking about people that made us feel less alone in the world. Or the mind may be going in the opposite direction and running to the future and strategizing or fantasizing about how to reconnect with those people so we can feel that way again. Perhaps we are worried we will feel this ache of loneliness forever.
We can notice this as the habit pattern of the mind - drifting to the past or wandering to the future - and we can find some peace in diligently inviting in awareness to this moment.
Lets locate ourselves in the here and now.
Relax your body, and if you feel open to it, gently close your eyes, allowing them to soften. Let your shoulders release. Let your legs get heavy. Let your muscles relax. Give yourself this time to courageously look inwards and to be present. All of you is welcome here, as you are, in this moment.
Notice the color or lack of color that you observe when you close your eyes. Take a deep inhalation, and imagine bringing the breath all the way up to your eyes, and as you exhale, let go of any thoughts that are currently present in the mind. Take another supportive breath, inhaling it up and imagine it washing all your thoughts out as you exhale. Remain aware of the breath, watching each inhalation and exhalation.
So, we can experience loneliness regardless of whether we are in a room filled with people or actually alone. Many of us have experienced this exact phenomenon. Sometimes we avoid naming the loneliness and instead distract ourselves by filling our schedules up with activities to
bypass the feeling. Or perhaps we have been trying to fix it or become numb to it in ways that often fall short and leave us somehow with more despair. This moment in which we are taking time to look at our loneliness with curiosity and presence is rare and speaks to our inner resilience. We can honor ourselves for showing up for it.
Inhale, and exhale.
What would it be like to not run from this loneliness but to bring it closer and understand its teaching? What would it be like to consider that it’s trying to show us something.
Lets begin with this inquiry: where in your body do you feel loneliness?
Moving with your awareness from the top of your head to your toes, see if you can identify any sensations in the body where loneliness feels present. There’s no right or wrong answer, it’s going to live in a different place for all of us. It could feel like a throbbing, it may present as a form of tension, or even a pulsing sensation. When you think of the word or the feeling, is there a place in your body that responds to that? Whenever you identify this location or locations, stay with the sensations, and see if you can explore whatever is there. Witnessing it. What is the nature of these sensations?
Now there is nothing to fix and nothing to change about them. In staying present with these sensations, we begin to demystify them a bit. Allow for and honor this awareness. Inhaling into the sense of loneliness, and exhaling.
Bring your awareness to the center of your chest and take a deep inhalation into your heart. Exhale from the heart space. Inhale again into the chest, inviting in expansion.
You have not yet met all the people in your life who you will love and who will love you. Exhale, releasing any part of you that believes otherwise. Inhale, inviting in a sense of connection that we can tap into every day when we consider the trees, the stars, animals, plants. Exhaling, grounding into that rooted awareness.
Our loneliness is the ultimate invitation to strengthen our intimacy with ourselves. Feel your body connected with this moment, with your breath, with the elements, with the ground you’re supported by.
Bring to mind an opening to grace. Imagine yourself wrapped in this grace like a protective blanket. May you trust that life offers us new opportunities for connection daily. May you feel deeply held. May you know your own inner radiance. May you carry this feeling forward with you throughout the day. Breathing with this awareness, you may now open your eyes. This meditation is complete.
