Welcome to a gentle soundscape meditation.
Today I'll be using two Koshi charms.
The Koshi charms for air and water elementals.
I'll also be using some tincture bells.
Together this will provide a gentle soothing sound to transport you to a place of awareness and calm.
Let's begin by finding a comfortable position.
You may wish to sit in a chair or lie down.
Either is fine.
Whichever position you choose ensure that your back is supported and your spine rests in its natural curve.
Ensure if you need anything else for support pillows or blankets that you have these available to you.
Place your hands also where they feel comfortable either by your side or in your lap.
If you're sitting ensure your feet are flat on the floor and if you are lying down allow your feet and your ankles to loosen and just rest to the side.
Beginning our focus today by taking a look around the room you're in.
Noticing the objects in the room,
Where they're placed and where you are in relation to the objects.
Quiet gentle observation that is your only focus in this moment.
Now as you get a sense for the room gently find a spot to rest your gaze and when you feel ready closing down the eyes or shifting them into a downward gaze.
Noticing the contrast in your vision now.
Starting to listen into the sounds around you.
Sounds that are close by or in the distance.
Whether they are soft or whether they are loud or perhaps whether there is an absence of sound.
Perhaps simply the sound of silence.
Making that inquiry and noticing and allowing any sound you find to rest in your ears without judgment.
Before turning to your sense of smell.
Noticing if you can detect any scent in the air or an absence of smell.
Noticing where your hands and fingertips are placed.
Exploring now with your fingertips for any textures within your reach.
Perhaps the fabric texture of the chair you're sitting on or wherever you're lying down.
Just be curious about how that feels.
Your fingertips are very sensitive.
Tune into that sensation right now.
And then purposefully swallowing.
Noticing if any taste lingers in your mouth.
Still ever so curious.
And then turning the inquiry to the breath.
Placing your hands on your belly.
Noticing the rise and the fall as air enters and leaves your body effortlessly.
Not trying to control the rhythm.
Again simply observing.
Taking a few deep breaths in and out.
Noticing the difference.
In and out deeply.
Deeply drawing that air into your body and exhaling.
And perhaps making a sound on that exhale.
One more time in and out.
Before returning to the natural rhythm of your breath.
Returning your hands to where they feel comfortable.
Noticing the energy of your body.
How has your body arrived in the meditation?
After having observed with all of your senses.
How does your body feel right now?
Are there areas with discomfort?
Lightness?
Heaviness?
Do you feel really connected to your body?
Or somewhat disconnected?
Whatever the feeling acknowledge it and give it space.
There is no right or wrong.
Simply what presents in the moment.
As you continue tuning into how your body feels.
Begin to visualize a white light above your head.
A white light that represents cleansing and purity.
You gently invite the white light to pass through your body.
Slowly starting at the top of your head.
Over your crown.
Your forehead.
Your eyes.
Nose and mouth.
Your throat.
Your neck and shoulders.
Allowing the white light to glint through and swirl through.
Inviting it to bring cleansing.
Being open to receiving.
Encouraging the white light to move down over your shoulders.
Down the length of your spine.
Vertebrae at a time.
Over your chest.
Through your lungs.
Down the lengths of your arms.
Down into your fingertips.
Allowing the white light to penetrate through this part of your body as well.
And again being open to receive cleansing and calm.
Continuing to concentrate on the white light.
Inviting it to descend into your stomach where much tension can be held.
Allowing it to shine through your stomach area and any tension and negativity to dissipate with ease.
Allowing it to shine through your lower back.
Your hips.
Your buttocks.
Into your thighs.
All the muscles letting go.
Cleansing as the light goes.
The light moving over your knees.
Your calves.
Your ankles.
Perhaps some gentle movements to encourage the white light to move through.
Before the light pulls at your feet and winds its way into each individual toe.
Your whole body aglow with white light.
An invitation of cleansing and calm.
Peace and tranquility.
Allowing any weight left in your body to dissipate.
Every muscle to let go.
As you open to receive the energy of these sounds.
Allowing yourself to gently reawaken the body now.
By wiggling your fingers and toes.
Tuning back into the rhythm of your breath.
To centre and steady yourself.
Placing your hands over your heart space.
And tuning in to the rise and fall of your breath.
Knowing that your body has absorbed the beautiful sounds of calm and peace in this meditation.
Continuing to breathe naturally.
And when you feel ready,
Gently opening the eyes again.
No rush to move.
Simply become aware of your surroundings.
All in your own time.
