笨小笨Midday Mindfulness (Guided)歌词由Sara Clark演唱，出自专辑《Breathe and Just Be: Meditations for Daily Renewal》，下面是《Midday Mindfulness (Guided)》完整版歌词！
Midday Mindfulness (Guided)歌词完整版
Welcome, I'm Sara Clark and I look forward to leading you through a short and sweet meditation that supports utilizing your breath for energy and for peace. So when you're ready find a comfortable seat and allow your eyes to close. Drop your awareness to your nostrils and see if you can begin to feel the breath entering and leaving the nostrils. With every exhale let your body relax a little bit more. We're going to explore a three part breath which allows your body to receive extra energy extra breath also known as the life force. We will be utilizing the full lung capacity that you have been given while breathing slowly and mindfully. So as you're feeling your breath flowing through the nose drop your awareness to your belly and begin to feel the belly expanding as you breathe in and contracting as you breathe out. Now let’s move up a little higher still being aware of the belly expanding creating space and contracting as it releases. Begin now to feel your ribs as you breathe in expanding and as your breathe out feel your ribs contracting and drawing towards center. Breathing in they expand like wings, breathing out they draw back in towards one another. Feel the space being created as you're allowing them to expand and contract. Now we will invite the belly and the ribs to expand as you breathe in and as you breathe out relax the ribs and then the belly putting, so putting the two together. Breathing in the belly and then the ribs expand creating space for the lungs to fill, breathing out relax the ribs and then the belly, helping the body expel the breath. Breathing in belly, ribs expand. Breathing out, ribs and belly contract. Do this three more times at your own pace breathing in from bottom to top breathing out from top to bottom. Keeping the awareness of the belly and the ribs expanding and then contracting, move your awareness higher up into the chest. And as you’re breathing in see if you can feel the chest rising and then falling, as if the collar bones could lift high and then drop back down relaxing the shoulders. It’s done effortlessly and gently. Feel the chest rising as you breathe in, feel the chest relaxing as you breathe out. Can you imagine even the upper back filling with breath as you are feeling your chest rising and falling? Now lets put this all together as we practice this three-part breathe; this complete breath. On your next inhale invite the belly, then the ribs and then the chest to lift and expand, even the upper back expands. As you breathe out relax the chest, then relax the ribs, then relax the belly. Then we begin again, belly, ribs, chest expand and inflate, breathing out chest, ribs, belly relax and come back in towards center. So continue at your own pace, you’re breathing from bottom to top as you inhale, you’re breathing from top to bottom as you exhale. Let this breath be like a wave that washes over your only to go right back to sea. Slow, expansive; we’re bringing in more energy, more breath which is also known as out life force. When your body is ready you can release this three-part breath on your next exhale. And with the lips still gently sealed breathe naturally and simply observe how you are feeling in this moment from exploring this breath together. Silently thank yourself for pausing to practice. Thank your body as well as I’m sure it is thanking you. And I also thank you for practicing with me. May you have more calm in your day and more ease in this very moment. Keep breathing deeply and I will see you soon.
