笨小笨Mindful Awareness Guided Meditation歌词由Mindful Mental Meditations演唱，出自专辑《Mindful Awareness Guided Meditation》，下面是《Mindful Awareness Guided Meditation》完整版歌词！
Mindful Awareness Guided Meditation歌词完整版
Hello and welcome to this guided meditation to help you with mindful awareness.
To begin with make sure the body is in as comfortable a position , either sitting in a chair or lying down on the bed or the floor. Allow the weight of the body to settle down towards the earth, taking a few deeper breaths and letting go a little bit more on each out breath.
Allow the breath to settle and find its own natural rhythm, letting the breath breathe itself. Try not to interfere with this process, and notice how the body moves in response to the breath: the chest expanding and relaxing, the belly rising and falling. If your breath is affected in any way by your illness or pain, then just noting this with a kindly, gentle awareness.
Sometimes it can help to include an image with a sense of the breath: you can imagine a wave flowing up the beach, turning, and flowing back out to sea again, noticing how the movement of the breath has a rhythm very like this.
Notice how each breath is unique, how no two breaths are the same. Notice the texture, the quality, and the duration of each breath. If you notice the body or the mind tensing up around your experience, in the noticing you can gently let go again without judgement. Do this over and over again if necessary with a kindly, gentle awareness.
Very often we resist feelings of pain or discomfort, and this just leads to more tension, more pain and more discomfort. Use the breath to help soften the hard edges around the pain and allow a tender, gentle awareness to permeate the in- and the out-breaths. As you use the breath to soften resistance to the pain or discomfort, you may notice how the experience of pain is in fact a constantly changing mass of different sensations. Experience how it comes into being and passes away moment by moment.
Now broaden out your awareness still more to include an awareness of others. Become aware that all humanity experiences a mixture of pain and pleasure moment by moment in much the way that you do. The stories of our lives are unique, but the range of basic human experience and emotions will be very similar. In this way we can allow our own experience of pain and illness to become a moment of empathy for others who are in pain, or who are ill, rather than a moment of isolation. All life suffers in one way or another. All life experiences pleasure in one way or another.
Now in your own time bring the meditation to a close. Come back to a full awareness of the body lying on the bed or sitting on the chair. Feel in firm contact with the earth. Tune into the movements of the breath in the body and gradually externalize your awareness. When you’re ready gently open the eyes, take in your surroundings, and re-engage with the day. See if you can take this quality of awareness with you on into your life as it unfolds moment by moment.
