DURMA BEM - ANOITECER NA FLORESTA - RUIDO BRANCO NATUREZA - DUSK IN THE FOREST - NATURE WHITE NOISE
(english below)
Vamos praticar um exercício de relaxamento?
Deite-se num lugar confortável.
Feche os olhos.
Inspire fundo e solte todo o ar de seus pulmões 3 vezes.
Ao final da terceira respiração, sinta seu corpo relaxar e ficar mais pesado em seu leito.
Repita as 3 respirações, sentindo o corpo mais pesado ao final de cada uma delas.
Sinta suas pernas relaxando.
Sinto suas costas afundando no leito.
Sinta seus braços ombros ficando mais pesados.
Quando estiver bem relaxado preste atenção aos sons da natureza que a noite tras.
Os grilos e pássaros se preparando para a escuridão.
Libere sua mente e permita-se relaxar.
Shall we practice a relaxation exercise?
Lie down in a comfortable place.
Close your eyes.
Inhale deeply and release all the air from your lungs 3 times.
At the end of the third breath, feel your body relax and become heavier in your bed.
Repeat the 3 breaths, feeling your body heavier at the end of each one.
Feel your legs relaxing.
I feel your back sinking into the bed.
Feel your arms and shoulders getting heavier.
When you are relaxed, pay attention to the sounds of nature that the night brings.
The crickets and birds getting ready for the dark.
Free your mind and allow yourself to relax.
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