Hi,
Frankie here,
Welcome to this sleep and sound healing journey.
Take a moment to get comfortable,
Comfortable in your sleeping position,
Preferably lying on your back,
With your hands by your side,
Or one hand on your belly and one close to your heart.
But get into any position that's right for you.
If at any time you need to wriggle around and get more comfortable,
Just let your body find its perfect position.
If you're already sleepy,
That's great,
But if you're not sleepy,
That's also perfectly fine,
As you can use this meditation as a deep rest and healing time,
And perhaps you will fall asleep.
We will begin this session with a three minute sound healing,
As you breathe deep breaths into your body,
Bringing in relaxation and ultimately deep restorative sleep.
After the sound healing,
We will do a body scan,
Followed by a 30 minute sound healing.
Let's begin breathing deeply through the nose,
Holding and letting go.
Slow deep breaths,
Inhale nose,
And exhale mouth.
Inhale,
Exhale.
Feeling your belly and chest expand with each inhale,
And allowing your belly to contract with each exhale.
Deep in,
Hold,
And let it go.
That's right,
With each slow inhale,
Your belly expands,
And with each exhale,
Your belly contracts.
Deep in,
Letting it go.
Letting go of the day,
Bringing in relaxation into your body,
Awareness into your body,
Feeling the sounds also coming into your body.
Feel the air as you inhale,
And feel the warmth of your breath as you exhale.
Let your breath and the sounds bring you more and more into relaxation,
Releasing any tension or stress you may still be holding onto.
As you continue to breathe slowly and deeply at your own pace,
Bring your awareness to the sensations of your body in your bed.
Feel the gentle pressure of the mattress beneath you,
Holding you.
Below is Mother Earth holding you,
Supporting you as you surrender to relaxation.
Notice how your body sinks in to Mother Earth deeper with each and every exhale,
As if it's becoming one with the Earth itself.
Mother Earth always holding you.
You can now let go of your connected breath,
And just let your body breathe however it would like to breathe.
As the music transitions,
We will now go into our body scan.
Slowly,
Slowly let your awareness go down your body,
All the way down to your feet,
And shift your awareness to your right foot.
Perhaps wiggle your right foot toes gently,
And notice any sensations you feel in the sole of your right foot.
Let your awareness shift to your left foot.
Wiggle your left foot toes gently,
And notice any sensations you feel in the soles of your left foot.
With each breath,
Imagine a warm,
Soothing energy enveloping both your feet.
Energy travelling now up your legs,
And melting any tension or discomfort away.
Feel your leg muscles loosening,
And your mind becoming lighter with each passing breath.
As you let this wave of relaxation wash over your body,
Let go,
And feel all the tension melting away.
Feel your legs light,
Almost weightless.
Allow yourself to surrender fully to this sensation of lightness,
Knowing that you are safe and supported in this moment.
Safe and supported and held by your bed.
Now with your attention on your legs,
Let them feel heavy.
Notice the heaviness of your thighs and your whole legs as they sink deeper into the mattress.
Awareness now to your chest,
And you feel the gentle rise and fall of your chest as you breathe.
Anchoring you into the present moment.
Anchoring you.
Allow any thoughts or worries to drift away like clouds passing in the sky,
Leaving only a sense of peace and tranquility.
As you move your awareness to your torso,
Feel the gentle expansion of your rib cage.
And your belly with each breath.
Just notice and observe the sensations of your body rising and falling with the rhythm of your breath.
Like the air and flow of the tide.
Your body rising and falling with the rhythm of your breath.
Allow yourself to let go of any tension or tightness.
Relax your abdomen and chest,
Allowing them to soften and completely relax.
Notice your body breathing slowly now out with its own rhythm.
Effortlessly your awareness shifts to your arms.
Feel the weight of your arms as they rest comfortably by your side.
Supported by the bed beneath you.
Notice any lingering tension from the day that may be held in your shoulders.
And with each breath,
Feel it melting away.
Relaxing your shoulders and leaving your arms feeling light and free.
Notice how light your fingers are.
Thumbs light.
Pointer fingers relaxed.
Middle fingers light and floaty.
Ring fingers relaxed.
And your pinkies are like they are floating.
Hands,
Arms,
Shoulders are now fully relaxed.
Effortlessly let your awareness move up to your neck.
You relax more and release all tension held in your neck and shoulders.
Moving up,
Bring your attention to your head.
Notice any tightness or discomfort.
With each breath,
Feel everything.
From your neck,
Your shoulders,
All the way to the crown of your head.
You're allowing your jaw to relax.
Allowing your lips to relax.
Allowing your tongue to rest gently in your mouth.
Notice the air coming in and out of your body.
Letting your eyes relax.
Attention to the place of your third eye,
Just above the middle of your eyebrows.
As you focus on this space,
The space of your third eye,
Just above the middle of your eyebrows.
Let your body fill your lungs with fresh oxygen.
Maybe hold this oxygen for a moment and then slowly let it go.
Letting your whole being know it's time for sleep.
Your body is fully relaxed and you have a gentle focus between your eyebrows.
Breathing and aware and drifting and falling to sleep.
While still noticing the sensations of air as it enters your nostrils.
Filling your lungs with fresh oxygen.
Your body is fully relaxed and you have a gentle focus between your eyebrows.
Breathing and aware,
Drifting to sleep while still noticing sensations in your body.
Feeling the gentle rise and fall of your chest with each inhale and each exhale.
Anchoring you to the calm of restful sleep.
Body is fully relaxed.
You are exactly where you need to be.
And you know that sleep will come easily and naturally when you allow yourself just to let go and simply be.
Your body is fully relaxed and you have a gentle focus between your eyebrows.
Breathing and aware,
Ready for your dream time.
While still noticing the sensations in your body.
The sensations of relaxation.
Floating,
Feel yourself floating.
Dropping,
Relaxing,
Going deeper,
Going deeper and deeper.
Letting go in two.
As you go to sleep,
Your body and breath will allow deep relaxation.
They allow you to surrender to the full sensations of relaxation.
You are exactly where you need to be.
And you know that sleep comes easily and naturally when you allow yourself just to let go.
Letting go and just being.
Your body is fully relaxed.
You have a gentle focus between your eyebrows.
Welcoming in the dream time.
Breathing and aware,
Drifting to sleep.
While still noticing any sensations in your body.
As you continue with your relaxed,
Even breath.
You allow yourself to surrender fully to all the sensations of relaxation.
As you let go,
You drift into peaceful slumber.
Clouds,
Weightless and free.
Allowing yourself to be carried away on a gentle breeze.
Drifting clouds further and further into the realm of dreams.
That's right.
And if you haven't already,
You will now allow yourself to let go.
You will allow yourself to let go and drift off into peaceful slumber.
You're floating on the clouds,
Weightless and free.
Free for your dreamscape and rest.
It's like you're allowing yourself to be carried away in the gentle breeze.
Drifting further and further as you go deeper and deeper into the realms of sleep.
And deeper and deeper into.
Remember you're always worthy of rest and relaxation.
As you feel the warmth of your bed enveloping you.
And you let the mind.
You may feel and find.
And if you haven't already,
Let go.
Let go now.
And drift off into peaceful,
Restful sleep.
And as you go into this slumber.
Just let your body absorb the healing energy of these bowls playing in the background.
While you sleep.
