Текст пісні
Begin to allow your senses to pick up the sound surrounding you
First noticing the sounds outside the room. The small sounds, the
Delicate, intricate sounds that you might perhaps not normally notice
. The sounds that create your own personal soundscape. A distant car
The hum of a lawnmower next door. A muffled conversation below
Birds twittering and chattering. And now draw your attention a little
Closer to the sounds directly surrounding you. The tick of a clock
The soft buzz of electricity traveling through the veins of your
Home. And finally the sound of your own breath. Find an ease within
Your breath. Cultivate a quality of softness, of balance, of calm and
Stillness. Notice how the breath affects your body and the way you
Sit. Feel the texture and quality of the breath as it travels through
Your body. You may feel a cool rush as the inhale moves through your
Nose, throat, chest, belly. And the warmth of the exhale from the
Belly through chest, throat and mouth. Take your hands to your lower
Ribs wrapped wide with your fingers spread as though clasping a
Balloon. Feel the soft expansion of the side and front ribs as
You breathe in. And the closing and softening down of the ribs
As you breathe out. Once you've found an equal, steady, balanced
Breath without effort, allow your arms to hang heavy, perhaps
Resting one hand in the other. And as you focus on the flow of
Breath, steady inhales, lengthy exhales, notice where the mind
Wants to take you. Notice where it's going. And see if you can
Avoid engaging in conversation with those thoughts. Again and again
Bring your focus back to the breath. In through the nose. And out
Through the mouth. In through the nose. And out through the mouth
In through the nose. And out through the mouth. Nothing to do