笨小笨Sleep Tonic: Full Body Relaxation歌词由Sonia Kreitzer演唱，出自专辑《Sleep Tonic: Full Body Relaxation》，下面是《Sleep Tonic: Full Body Relaxation》完整版歌词！
Sleep Tonic: Full Body Relaxation歌词完整版
Welcome to your sleep meditation. My name is Sonia and as you listen to the sound of my voice, this meditation will guide you into a space of deep relaxation and sleep.
Begin by lying down, with your arms wide and palms facing up.
Let your arms and legs extend comfortably.
With your legs about hip distance apart, allow the ankles to roll to the sides.
When you feel ready, gently close your eyes, relaxing the corners of the eyes so that they can turn downwards, and letting the jaw hang loose.
Inhale deeply through your nose, and with pursed lips, exhale through your mouth. Let’s do that again: inhaling through the nose, and exhaling through pursed lips, extending the breath on the exhale to slow it down. Continue to breathe like this.
Visualize your body, as though you were looking down from above and witnessing yourself lying there. See your body relaxed and at peace, sinking into the bed beneath you and breathing deeply.
And from this point of view of visualizing your body from above, bring all awareness into your feet. Noticing any sensations happening at the level of the feet. If you are wearing socks, notice the touch of the fabric on your skin. If you’re barefoot, feeling the texture of whatever your skin is making contact with. Aware of the weight of your feet on the bed.
Inhale deeply, and as you exhale, imagine you are sending the breath out through the bottoms of the feet, relaxing them completely. Do this two more times, emptying your lungs of all air on the exhales.
Moving upwards, bring your attention to your calves, your shins, your knees, your thighs, and your waist. The left leg, the right leg, both legs together. Aware of the weight of the legs.
Inhale deeply, and as you exhale, let your legs become very heavy, melting deeper into the bed. Inhale again, and on the exhale, feel the breath ripple over your legs, dissolving any tension or muscle aches and surrendering the weight of the legs to gravity. Take three more breaths, just like this.
Bring your focus to your belly. Watching how it expands on the inhale, and falls on the exhale. Follow this breath in the abdomen and see if you can slow it down even more. Extending the length of the inhalation and the exhalation.
Continuing with visualizing your body as though looking at it from above, notice any sensations that you feel along the back side of your body. Observing the contact of the back of your legs, your shoulders, your arms and your hips with whatever you are lying on. Inhale, and as you exhale, experience yourself melting into the surface beneath you.
Bring your attention to your chest and your arms. Scanning from the fingertips to the heart, and noticing all sensations present there. The left shoulder. The right shoulder. The left elbow. The right elbow. The left wrist. The right wrist. The left hand. The right hand. Both hands together. Both arms together. Aware of the rising of the chest on the inhale, and the falling of the chest on the exhale. Inhale slowly, and exhale even slower through pursed lips. Continue to breathe like this, watching the chest rise and fall.
Connecting to this subtle rhythm of the breath flowing in and the breath flowing out.
Bring all awareness to your neck, throat, and entire head. Scanning over the face and noticing the contact of the back of the head on the surface you are lying on. Aware of the crown of the head. Relax the muscles of the face. The left eye. The right eye. Both eyes together. The space between the eyebrows. Relax the tongue. Relax the ears. The left ear. The right ear. Both ears together. Relax the chin. Let your entire face soften.
Now scan your body from the crown of the head, down to your chest, over your belly, your legs, and finally down to your feet.
Becoming more and more relaxed with each breath, drifting off into sleep.
Wishing you a rejuvenating and peaceful rest. This meditation is now complete.
