笨小笨Deep Sleep Talk Down歌词由Sonia Kreitzer演唱，出自专辑《Deep Sleep Talk Down》，下面是《Deep Sleep Talk Down》完整版歌词！
Deep Sleep Talk Down歌词完整版
Welcome. My name is Sonia and I am going to help you fall asleep now with this guided meditation.
Depending on what happened during your day, you may find yourself mentally replaying certain moments and reflecting on them or jumping ahead to tomorrow and thinking about the things you have to do, and the invitation is to now press pause on all of that and give yourself space and permission to let go of thinking for today.
Trust that everything will get handled and it will be easier to approach whatever you need to do tomorrow after benefitting from a restful night of good sleep.
With that intention of allowing for sleep now, if you haven’t already done so, gently close your eyes and make any adjustments to settle your body so that you can feel comfortable.
Relax the muscles around your eyes, allowing the eyelids to become heavy, the corners of the eyes to turn downwards.
Soften the forehead.
Bring all awareness now to your breath. Focusing on your natural rhythm of inhalation and exhalation.
We are now going to practice a simple breathing pattern that will help you drift off into sleep. You will inhale through your nose for four seconds, hold the breath for seven, and exhale through your mouth for eight seconds. We will do the first two rounds together.
Inhale through the nose: 1 2 3 4
Suspend the breath: 1 2 3 4 5 6 7
Exhale through the mouth: 1 2 3 4 5 6 7 8
Inhale through the nose: 1 2 3 4
Suspend the breath: 1 2 3 4 5 6 7
Exhale through the mouth: 1 2 3 4 5 6 7 8
Repeat this two more times, at your own pace
Let your regular breathing pattern resume, as you continue to fall asleep.
Each time you exhale, allow your body to get heavier, imagining any tension in the body is being absorbed by the bed as you let go of any stress you may be holding.
Surrender to gravity as you sink deeper into sleep, letting go.
Feel where the back of the head and the backs of the ankles meets the bed. Let the legs and hips get heavy.
Relax your jaw and let your belly soften.
As you relax the belly, imagine a deeper internal unwinding occurring as well, visualizing the organs having more space between them and spreading out as they also relax inside.
And if your mind has wandered at all, lovingly guide all attention back to the breath, inviting in comfort and relaxation with each inhale, and releasing any stress or gripping with each exhale.
Scan your body for any areas of tension. From the top of the head to the toes. And if you notice tension, invite in release.
Let go so that your body can restore its natural balance while you rest.
Drifting deeper and deeper into peaceful sleep with every breath you take. Aware of your breath going in and going out.
May tonight’s sleep journey be rejuvenating and full of peace. This meditation is complete.
