笨小笨Opening to Life Without Conditions歌词由Sonia Kreitzer演唱，出自专辑《Opening to Life Without Conditions》，下面是《Opening to Life Without Conditions》完整版歌词！
Opening to Life Without Conditions歌词完整版
Hello and welcome. My name is Sonia and the intention for this practice today is to create more connection to and acceptance of the present moment, and to also reflect on how our expectations can sometimes get in the way of that.
Some of you may be familiar with this idea of the “if only” mind. So the “if only” mind is the one that avoids being with the present moment, through either lamenting the past –in the case of: “if only I had done that differently” or romanticizing or strategizing about the future and that usually sounds like some variation of “if only this particular thing could happen, then I would be happy.” Can you think of an area in your life where this “if only” story line is currently running?
We can recognize that this kind of thinking is ultimately not a great use of our mental energy. We know that we can’t change what happened in the past, so berating ourselves for not having done things a certain way is both unkind and unproductive. And we have very limited control over our future, and zero control over what other people choose to do, so delaying our joy and making it only possible if certain conditions are met is a denial of all the gifts that the present moment has to offer us.
If we can instead find the self-discipline to turn our attention towards the present moment, and learn to be with and accept whatever is showing up – be it pleasant or unpleasant – we will find that we are able to respond to our lives with more wisdom and ultimately create more peace for ourselves.
Let’s practice now together.
If it feels supportive, close your eyes or lower gaze to help you in quieting down any external stimulation.
And as you do that, maybe there is a good opportunity to drop the shoulders or let the hips get heavy, inviting the body to relax.
Becoming aware of your current environment, notice the temperature of the space you are in.
Observe any sensations that may be present in the area of your body that is in contact with whatever you are sitting on or laying on.
Sense into the edges of where your body meets the air. Sometimes that brings up awareness of prickly sensations on the skin or tingling. Being with whatever shows up as you scan the outline of your body.
Take a slow inhale through your nose and an even slower exhale out.
Bring all awareness to your nostrils. And keep your focus on the inhale and exhale of each breath. Noticing the touch of the breath as it enters the nose and when it exits.
Investigating if there is a difference in temperature of the inhalation and exhalation.
As you continue with this practice, focus your entire attention on the breath as it enters and exits the nose, and in the area above the upper lip and under the nostrils. Scanning for any sensations there.
You may find that the longer you sit still and focus your attention there, the more activity you begin to become aware of that is happening in this area of the upper lip.
And eventually, when the mind starts to wander into the past or future, or some itch or pain or hunger inevitably shows up, do your best to maintain your physical stillness and simply redirect your attention to the breath as it enters and exits the nose.
The practice here is to be with all the sensations as they show up. There is nothing to fix, there no urgency in this moment, you can just be with all these feelings, welcoming them without judgment.
What would it be like to accept life in its totality, as it presenting to us now, unconditionally?
What would it be like to consider the idea that whatever experience we are currently being presented with is an opportunity for growth?
Notice any sensations or feeling that are showing up with these questions.
And if the “if only” mind has taken over, you can recognize that you’re back in the past or strategizing about the future and gently return to your breath.
Little by little, like this, we develop an awareness of how our mind operates. And we also develop a dual awareness of witnessing our own witnessing, which is the essence of expanding in consciousness.
May life open to you in ways that delightfully surprise you.
May you find acceptance and connection in the present moment.
May you be happy and free always.
This meditation is now complete.
