Welcome to today's session.
My name is Sami Birgit and I'll be your guide today.
Our theme for today's meditation is simply to experience peace.
And that might sound like a simple thing,
But oftentimes we don't get to experience intentional peace or peace where we are focused in and really using our senses to experience what we are feeling.
My hope for you is that you leave this sound bath guided meditation feeling deeply restored and rejuvenated on a level that you may not always get to experience.
And so with that,
Take a few moments to settle into your space.
Sitting or lying down either is okay as long as you are comfortable.
Maybe use this opportunity to shake out any wiggles you have in your body.
Just slowly winding down,
Relaxing into a peaceful comfortable position.
Begin to shift your focus to your breath as you continue to settle in,
Wind down.
Take a few deep slow breaths in,
Holding them just for a second at the top and then releasing them all in one swooshing breath.
And again long slow deep breaths in,
Holding at the top just for a moment and releasing it all with a sigh.
Settle in.
Today we're going to be starting our session off by working our way through the body from the feet to the head,
Activating our muscles and then relaxing them very quickly.
This will help your mind understand that you are in a safe space,
That it is okay to let both your mind and your body go and to accept a moment of peace.
So let's begin that.
I want you to scrunch your toes up,
Scrunch your feet up,
Squeeze the muscles in your feet and your toes tighter,
Tighter,
Tighter,
Tighter and release it all very quickly in one movement.
Ready,
Release.
We're going to do the same thing to different parts of your body as we continue to find a peaceful,
So comfortable,
So soothing place.
Focus on the muscles in your legs,
Squeeze,
Squeeze,
Squeeze,
Squeeze them tighter,
Tighter,
Tighter and release them all.
Now that your feet and your calves are relaxed,
Let's move upward to your thighs.
Squeeze,
Squeeze,
Squeeze,
Squeeze your quads,
Squeeze your thighs and really quickly let it all go.
Upward to your abdomen.
Ready,
Squeeze,
Squeeze,
Squeeze all the muscles in your abdomen,
All the muscles in your stomach,
Tighter,
Tighter and release it all quickly.
Your lower body is feeling so deeply relaxed and now we move onward,
Upward to your upper body.
The muscles in your chest now,
Squeeze them tighter and tighter and tighter,
Your shoulders,
Your chest tighter and let it all go very quickly.
Your arms now.
Ready,
Squeeze the muscles in your arms as tight as you can,
As tight as you can,
Tighter and let it go so quickly.
Feel how relaxed your upper torso is beginning to feel now.
Your abdomen,
Your stomach,
Your arms and now let's move to your hands.
Squeeze all the muscles in your fingers and your palms tighter,
As tight as they can go and quickly release it.
Feel your muscles relax.
Now let's move onward to your back muscles.
Squeeze the muscles in your back as tight as you can,
Tighter,
Tighter,
Tighter,
Tighter and release it all in one movement.
Now to your face and your head.
Squeeze all the muscles in your jaw,
Your cheeks,
Your eyes,
Your brow,
Your skull,
Or your scalp.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze tighter and release it all so quickly.
Let it go.
Nice work.
Now that we've activated your body and relaxed it,
Allow yourself to enjoy a moment of peace,
A moment just to yourself.
Allow the stress of your day to melt away.
Put it aside.
This is your moment.
This moment is for you to experience a couple minutes to yourself,
A couple minutes of peace and deep relaxation.
And as you feel relaxed,
Listen to the singing bowls.
Allow any thoughts that come to you to flow into your awareness and gently drift away.
Let them come and go.
Think of it as refreshing the thoughts in your mind,
Clearing the clutter so to speak.
Just let them come and let them go.
Be curious as to what might come next.
When our time is coming to a close,
You'll hear a ting shabell chime and that will be your signal to come back into the space.
I'll be there,
So in the meantime just enjoy and let go.
Enjoy these soothing tones and enjoy this minute that you've carved out just for yourself.
I'll see you in a little bit.
You you you you you you you you you you you you you you you you you you you you you you Our time is coming to a close so begin to wiggle your fingers and your toes gently Just to wake your physical body up a little bit Feel free to keep your eyes closed and to remain in this blissful space as long as you like But I want to thank you before I go for being here.
Thank you for carving out time just for yourself.
I hope you feel deeply restored and relaxed and that you can carry this peace with you into your day into the next day and hopefully the next.
Until we meet again this is Sami Birgit and I'm wishing you a lovely week ahead.
Namaste.
