Meditation + Sound Bath

This guided body scan and sound healing session is best enjoyed with headphones and an open heart. Allow the sounds of the singing bowls, koshi chimes and the ocean drum to transport you into a state of relaxation and calm.

Transcript

I want to welcome you to this meditation and sound bath.

I encourage you to get comfortable in a laying down or seated position somewhere where you can relax for 20 to 25 minutes.

So you can just start by grounding yourself into this present moment.

Inhaling slowly through your nose into your belly,

Filling up.

Exhaling slowly from your mouth.

We'll do that two more times.

In through the nose.

Filling up.

Inhaling slowly out the mouth.

One more.

Inhaling,

Indicating to the body that you're here,

You're present.

Exhaling slowly.

It's safe to relax.

So you can let the breath go into its natural rhythm and you can always find your way back to the breath if throughout our time together you find your thoughts wandering or you get distracted.

Use your breath as an anchor to come back to to ground yourself.

If you would like or if you can draw your attention now to your feet and your ankles.

And take a moment just to notice the experience of having feet and ankles.

Your eyes are probably closed at this point.

So just feel into the sensation of those body parts.

Maybe you notice some tightness.

Maybe you notice that there's an opportunity to release some tension.

Maybe you're like,

Oh,

It feels good to wiggle my toes.

Just spend some time there.

Before we move on to the next body part,

See if you can just release any tension that might live there,

Signaling to our body and our nervous system that it's safe to relax.

And then we'll do the same for our calves and our knees,

Feeling into the sensation of our calves and our knees.

What do we find when we give our attention to our body?

Tension we might not have noticed.

Maybe ease we might not have noticed.

Either is OK.

So feeling into the sensation of our knees and our calves,

Relaxing the fronts and the backs of our legs.

Releasing any tension or holding you might have inside your knees.

Drawing your attention and your energy up into your thighs.

The areas where we can hold a lot of emotional and physical tension.

So try to feel into the sensation of your hamstrings and your quads,

The fronts and the backs of your thighs.

See if you can use your breath to just relax into that space in your body.

And if it's not flowing for you today,

That's OK.

We're not here to judge ourselves,

We're just here to experience ourselves.

So drawing the attention up now into the pelvis,

The glutes,

Seeing if you can relax your pelvic floor.

Relax the glute muscles.

Sending signals through our nervous system that we are safe,

We can rest.

Drawing your attention up into the sensation of your low belly,

Low back.

Again noticing what you might find there just by bringing your attention to it.

And then seeing if it feels comfortable to relax into any tension that might exist there,

Any holding that doesn't feel natural.

Just set it down.

Guiding your attention and your energy up into your upper belly,

The rib cage,

The middle back.

Again,

Just experiencing the sensation of being in your body and giving it your attention fully.

Again coming back to the breath or to whichever body part we're focused on.

If your mind starts to wander as it will,

Drawing your attention up into the chest,

The heart space where our physical heart lives and where a lot of our energetic emotional heart energy lives.

I want you to think about your heart as the front and the back of your chest.

So your upper back and your chest is your heart area.

Take a moment now to feel into the sensations that live there physically and emotionally.

What might you be holding onto that you can allow to flow,

That you can relax the grip on?

What do you notice when you tune in to your heart?

Maybe you want to guide a hand to your chest to truly feel and connect into that energy.

And when it feels good to move on,

You can draw your attention into your left and your right arms,

From your shoulders to your fingertips.

Again,

Just experiencing the sensation of being alive and having arms.

Maybe there's just a tingle.

Maybe you feel a bit of a vibration,

The pulsing of life through your body.

Again just relaxing and releasing any tension that you might be holding anywhere along this arm line,

All the way through to our fingertips.

Maybe you want to feel into the energy that is pooled in the palms of your hands.

You can now draw the energy up into your collarbones,

Into your neck and throat.

Again front and back.

See if you can relax the center of your throat,

The top of your throat,

The back of your neck,

Up into your jaw,

Which you might notice as you bring attention to.

We unconsciously hold a lot of tension here.

That's okay.

See if it feels good to just release some of that tension now.

You might need to relax the little muscles around your ears to really release.

Maybe your mouth wants to fall open a little bit just to let go even more.

You can relax our tongues down from the roof of our mouth and let them rest in the bowl of our jaw.

You can relax.

Any tension you might be gripping or holding in your forehead,

Between your eyebrows,

Around your nose and eyes.

See if you can relax again any tension you might have reintroduced back into your jaw unconsciously.

Relaxing if you can.

Even your inner ear muscles.

See if you can let your brain even relax.

Let your eyes settle back into your head.

There's no holding necessary here.

Finally,

Just release any tension and feel into the sensation of your scalp,

The back of your head.

And do a quick scan of your body from your feet all the way up to your head and back down.

Just notice how your body feels as a whole.

Now that we've given each part a moment of our attention,

Let's see if we can call it in as an entire being into our attention.

Maybe you notice,

Like I said,

You've reintroduced some tension in your pelvic floor or in your glutes or in your jaw.

Choose to release it again.

And now in this body that is filled with our awareness,

We'll take three more breaths together.

So inhaling slowly through the nose,

Into the belly,

Filling up.

Exhaling slowly out the mouth,

Releasing anything,

Any energy that might have become available.

Just needs to be released.

Taking another inhale through the nose,

Filling up.

And then exhaling,

Relaxing deeper into your body.

Inhaling through the nose,

Filling up.

And on the exhale,

Just relaxing into the experience,

Letting the sound become your focus.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Allowing the sound to guide you into deeper awareness.

Taking a breath now,

A conscious breath into your belly.

Filling up to whatever feels comfortable for you.

Exhaling slowly out the mouth,

Sigh.

Do one more,

Grounding yourself back into this space.

Inhaling,

Waking up the body,

Maybe wiggling your toes and your fingers as you do.

Exhaling,

Maybe rolling over onto your side if that feels comfortable.

I will leave you here to either continue your relaxation or sleep.

And I wish you peace.

Reviews

There are no words to describe just how much lighter I feel after this meditation and sound healing. Thank you.

Awesome

Thank you so much for this! Love starting with the body scan, the beautiful bowls / chimes & a rain stick 🥰 loved the closing as well. Much love 💗

Love it!

Beautiful. Thank you 🙏

wow! Never done a sound bath before, but that was very relaxing!

Completely relaxing. Thank you

That was remarkable. Thank you so much

Amanda is awesome!