68 GM: JOY

导引冥想：【喜悦】

当你坐下时，你可以尝试这些冥想，为你的身体带来喜悦和平静。每一小段叫做练习诗或偈子。第一次读时，你可以自己读完每一个句子。第二次读时，你只需要使用第三行的关键词。在吸气时默默地说一个词，在呼气时说另一个词。你可以用这些词默默地呼吸几次，然后再继续进行下一部分的练习。

吸气时，完全关注你的吸气。无论气息在你身体的哪个部分，都感受它带来的平静。感觉气息如何冷却身体的内部器官，就像在炎热的天气里喝下冰水一样。呼气时，微笑着放松你的所有面部肌肉，你的神经系统也会放松。

这些导引冥想是指引我们回到当下的灯塔。它们很短，可以在任何地方、任何时候练习：在厨房、在河边、在公园，无论我们是走路还是站着、躺下或坐下，甚至在工作时。第一个冥想展示了呼吸是如何与这些词语相伴的。对于以下的所有冥想，都是如此。

吸气，我知道我在吸气。(吸气)
呼气，我知道我在呼气。(呼气)
吸(吸气) / 呼 (呼气)

吸气，我的呼吸变深。
呼气，我的呼吸变浅。
深 / 浅

吸气，我感觉平静。
呼气，我感觉舒适。
平静 / 舒适

吸气，我微笑。
呼气，我放松。
微笑 / 放松

意识到我的身体，我吸气。
放松我的身体，我呼气。
意识到身体 / 放松身体

使我的身体平静，我吸气。
照顾我的身体，我呼气。
平静 / 照顾

对我的身体微笑，我吸气。
释放我身体中的紧张，我呼气。
对身体微笑 / 释放紧张

吸气，我使我的身体平静。
呼气，我微笑。
平静 / 微笑

吸气，我活在当下。
呼气，我知道这是一个美好的时刻。
当下时刻 / 美好时刻

GUIDED MEDITATION：[JOY]

As you sit, you can try these meditations for bringing joy and calmness into your body. Each short verse is called a practice poem or gatha. The first time through, read each whole sentence to yourself. The second time through, you can just use the keywords on the third line. Silently say one word as you inhale and one word as you exhale. You can stay with those words for a few in- and out-breaths, before moving on to the next part of the exercise.

Breathing in, give complete attention to your in-breath. Wherever the breath may be in your body, feel the calm it brings. Feel how the breath cools the inner organs of the body, just like drinking cool water on a hot day. While breathing out, smile to relax all your facial muscles, and your nervous system will also relax.

These guided meditations are lights to guide us back into the present moment. They are short and can be practiced anywhere at any time: in the kitchen, on the bank of a river, in a park, whether we are walking or standing still, lying down, or sitting, even when we are working. The first meditation shows how the breath goes with the words. It works the same for all the following meditations.

Breathing in, I know I am
breathing in. (inhale)
Breathing out, I know I am
breathing out. (exhale)
In (inhale) / Out (exhale)

Breathing in, my breath grows deep.
Breathing out, my breath goes slowly.
Deep / Slow

Breathing in, I feel calm.
Breathing out, I feel ease.
Calm / Ease

Breathing in, I smile.
Breathing out, I release.
Smile / Release

Aware of my body, I breathe in.
Relaxing my body, I breathe out.
Aware of body / Relaxing body

Calming my body, I breathe in.
Caring for my body, I breathe out.
Calming / Caring

Smiling to my body, I breathe in.
Releasing the tension in my body,
I breathe out.
Smiling to body / Releasing tension

Breathing in, I calm my body.
Breathing out, I smile.
Calm / Smile

Breathing in, I dwell in the present moment.
Breathing out, I know it is a wonderful moment.
Present moment / Wonderful moment