笨小笨Evening Exhale (Guided)歌词由Sara Clark演唱，出自专辑《Breathe and Just Be: Meditations for Daily Renewal》，下面是《Evening Exhale (Guided)》完整版歌词！
Evening Exhale (Guided)歌词完整版
Welcome. Find a comfortable seat or feel free to lay down. The intention of this meditation is to support the mind focusing on just the breath giving your whole system a break from the millions of thought that can float by taking you back into the past or into the future when we can simply be right here right now. And if you’re doing this meditation right before bed it’s as if you are counting breath instead of counting sheep. Wherever you are during your day may this support your finding ease and a beautiful pause. Let’s first drop into the breath and just feel your natural breath flowing through you. So bring your awareness to the nostrils and being to feel the breath entering and leaving the nostril. As you’re with your breath soften the eyes, relax the jaw, invite the shoulder to fall heavier away from the ears, relax your belly. Feel your body breathing. Let the body relax even more. We will be utilizing a count of four. We will inhale for four, we’ll gently hold the breath with ease; body is relaxed for four. And then we are going to exhale the breath for four, hold it out for four and then begin again with an inhale. And this form of breath is Calle boxed breathing. It’s as if you’re drawing a box with the breath. Let’s begin when you’re ready. Exhale the breath out gently. Breath in for 1, 2, 3, 4. Gently hold the breath for 1, 2, 3, 4. Exhale the breath for 1, 2, 3, 4. Hold the breath out for 1, 2 ,3, 4. Begin again. Inhale for 1, 2, 3, 4. Hold the breath for 1, 2, 3, 4. Exhale the breath for 1, 2, 3, 4. Hold the breath out for 1, 2, 3, 4. Again, inhale the breath for 1, 2, 3, 4. Hold the breath for 1, 2, 3, 4. Exhale the breath for 1, 2, 3, 4. Stay empty for 1, 2, 3, 4. Keep going with your count now, inhaling. Keep going for just a little longer with your pace. When you’re ready exhale. Release the count. Come back to a more natural breath. Notice how you are feeling in this new moment. Whenever you need to take a break from the busy mind, be it when you’re falling asleep or in the middle of the day or just when you’re waking up and you just want to focus on the present moment, use a breath count just as we did. May you always be able to tap into the present moment to ease the mind and the body. Thank you for practicing with me.
