Текст песни
Notice the breath moving in and out of the center of the body
You can place your hands on the ribs or belly if that helps you
Escort your attention to the area of the nape of your neck
Your shoulders
Down your upper arms
Your elbows
Your forearms
And wrists
To the palms of your hands and fingers, each digit
All the way to their tips
Take your focus to the space between your shoulder blades
And let it rise to your neck
Your throat
The base of your skull
Your jawline and the hinge of your jaw
Your cheeks
Your eye sockets
Your temples and ears
The space behind your ears
Your brow
And the top of your skull
Bring your whole body into awareness now
You are not trying to control or change anything
Just feel what it is to be inside your body
And when it feels right, open your eyes to
Expand your awareness to the space around you