笨小笨Evening Meditation歌词由Black Zen演唱，出自专辑《Evening Meditation》，下面是《Evening Meditation》完整版歌词！
Evening Meditation歌词完整版
Hi, this is Jasmine from Black Zen and I’m here to guide your evening meditation.
Have gratitude for what you were able to accomplish today and grace for what you didn’t. We’re going to use this time to intentionally wind down your mind and your body, to then ease into relaxation.
Without realizing it, we often hold tension in the body throughout the day when we’re feeling stressed or anxious. In actively focusing on releasing those accumulated tensions, we’re signaling to our body and mind that it’s time to relax and let go.
We’ll begin by moving into a comfortable seated position with your back straight. If you’re not seated on the floor in a cross-legged position, you can also use a high-backed chair or cushion to square your body, and make sure your feet are firmly planted on the ground.
You can close your eyes here or have a soft-focus straight ahead.
Take a deep breath in... and a deep breath out.
Take another deep breath in... and exhale.
Bring your attention to the crown of your head. It’s from here where we’ll slowly move our awareness down and through the body, releasing any tension as we go.
From the top of the head, softly guide your awareness to your forehead and release any creases or tension that you feel. Soften the space behind the eyes. Gently relax the muscles in your face. Let go of any tension around the jawline and release any tightness around your mouth.
Take 30 seconds of silence here to feel for any lingering tightness above your neck, and breathe into those spaces to release all stiffness. You’ll hear my voice after 30 seconds have passed.
(30 seconds of silence)
Take a deep breath in... and breathe out.
Slowly move your awareness to the top of your shoulders. Release any stiffness there or along the collar bone. Continue releasing any tension you may feel in your upper back, across your chest and down the sides of your arms.
Move your attention down your arms all the way through to your fingertips.
We’ll take another 30 seconds of silence here so you can move through any area of your upper body that may still be holding stress.
(30 seconds of silence)
Breathe in.... and breathe out.
Slowly begin to shift your focus to releasing any tension in your stomach and lower back. Continue breathing in and out normally.
Move your attention to your outer and inner thighs, let gravity hold the weight of your legs so that they can gently relax.
Let’s take a few breaths here. Breathing in.... and breathing out. Inhale... and exhale.
Continuing down your body with focused attention, move your awareness to the top of your knees, down through your lower legs. Feel for and release any tension around the ankle and tops and base of your feet. Release any tension you may feel all the way through to your toes.
To finish out our practice, let’s take a few deep breaths together, and this time, making sure to relax the entire body.
Breathing in... and breathing out.
Deep inhale... and release.
Last big deep breath in, breathing in... and release and let it all go.
With the day now officially shaken off, you can move with ease throughout the rest of your night.
