笨小笨Guided Sleep Meditation歌词由Sonia Kreitzer演唱，出自专辑《Peace in the Now: Guided Meditations》，下面是《Guided Sleep Meditation》完整版歌词！
Guided Sleep Meditation歌词完整版
Welcome to your sleep meditation.
We are going to leave the day behind, easing into an expansive space of deep relaxation and sleep.
Lie on your back in a comfortable position, arms by your sides, with your palms facing up.
Make any adjustments so that you can feel totally supported and at ease.
It can be nice to cover yourself with a blanket, or if you have lower back pain, you can try bringing pillows under your knees, to allow the lower back to release.
Let your ankles fall to the sides.
Take a big yawn, stretching the muscles in the face, and releasing any tension you may be holding. Sigh it out, giving yourself full permission to rest, and let go of any distracting thoughts.
This is your time to sleep.
If you haven’t yet, allow your gaze to soften, and gently close your eyes.
Let the muscles around the eyes relax, allowing the eyeballs to soften, the corners of the eyes to release downwards.
Relax the jaw. Let the lips and teeth part. The tongue rests.
Take a big full breath in through the nose and release it out through the mouth.
Inhale again, breathing in a nice cleansing and expansive breath through your nose, exhaling out your mouth, releasing any tension or stress in your body, any tightness in your joints. Inhale, filling your chest up with air and allowing it to spread open like an accordion, making more and more space in your lungs for relaxation.
And as you exhale, you are going to send this breath downwards through your body, into your feet. Down the stomach, down the thighs, down the knees, the calves, and spreading out across the soles of your feet. Relaxing every part of your body as the breath moves through it.
Let’s try this again. Inhale slowly, expanding the belly and the chest. And exhale, move the breath downwards, washing over the body, down the stomach, down the legs, and all the way to the feet and into the toes. One last time together. Slowly inhaling with a nice peaceful breath and exhaling, releasing any stress as the breath travels downwards over your body, from the lungs to the belly to the legs and out through the bottoms of your feet.
Maybe your body is starting to feel heavy. Open to the sensation of spreading relaxation. Allow yourself to sink in fully to the bed, letting gravity support you.
Perhaps the backs of your hands get heavy, releasing any tension in the fingers. There is nothing to hold on to. This is your time for sleep.
Feel your shoulders melt into the bed.
Feel your hips get heavy.
All muscles in the body relax.
Allow yourself to drift off.
Bring your awareness again back to the feet. Scanning over the feet and becoming aware of any sensation living there, in the bones, on the skin. The heaviness of the feet. Maybe there is some tingling happening, or a sensation of heat or coolness. Let all the muscles in the feet get loose. Pay attention to what is happening in the feet.
Inhale and exhale. Sinking fully into total relaxation with each breath. Like a wave, the breath flows in and the breath flows out. Naturally rocking you to sleep.
We are now going to move through the body, bringing in more awareness. No need to focus too much, just listen passively and feel the body parts as I name them. Relaxing each time and sinking deeper into slumber. The left ankle. The right ankle. The left calf muscle. The left shin. The right calf muscle. The right shin. The left knee. The right knee. The left thigh. The right thigh. The left groin. The right groin. The hips. The lower belly. The lower back. The upper belly. The entire stomach. The left ribcage. The right ribcage. The left back. The right back. The spine. The left chest. The right chest. The middle of the chest. The left shoulder blade. The right shoulder blade. The left shoulder. The right shoulder. The left arm. The left hand. The fingers of the left hand. The palm of the left hand. The right arm, The right hand. The fingers of the right hand. The palm of the right hand. The neck. The throat. The jaw. The lips. The area above the lips. The left cheek. The right cheek. The nose. The bridge of the nose. The left ear. The right ear. The left temple. The right temple. Both temples. The eyelids. The forehead. The crown of the head. The scalp. The whole head. The whole body. Resting peacefully. Tranquil.
Stay here sleeping as long as feels right for you, Enjoy this restorative time for your body, mind, and spirit. When you wake from this meditation
