This is a really soothing meditation with gentle singing bowls you can use this for deep breaths during the day or to help you fall into a really restoring sleep at night when you're ready get really comfortable lying on your back before we begin take a big full body stretch it might feel good to yawn your jaw from side to side releasing tension in your jaw muscles when you're ready to settle roll your shoulders up and then down and back shoulders relaxing down away from your ears make any adjustments you need to get as comfortable as possible and resting your hands wherever feels most natural just close your eyes coming into stillness when you're ready start to notice your breathing noticing the in breath and the out breath notice the sensations of the breath coming in through your nose breathing out through your nose or your mouth do whichever feels more natural notice the way the breath feels in your nose in your throat,
In your chest allow any activity of the day to give way to a peaceful calm imagine you're laying down the stresses of the day in this moment there's nothing that needs to be done nothing that needs to be thought through no problems to solve feel any weight on your shoulders lift and release if your mind wanders or you notice any distractions just gently bring your mind back to your breath sense your chest rising with the in breath falling with the exhale feeling the centre of your chest swell notice how the breath feels leaving your body and letting the out breath flow softly and slowly feel your shoulders relax and release with the falling breath gently scan through your body and notice any sensations you might feel tingling or pulsing weakness or heaviness coolness you might feel nothing at all and that's completely okay simply witnessing and noticing without trying to change anything you feel you might feel a natural softening noticing the top of your head the back of your head the hinge of the jaw your throat the base of the skull the back of the neck the top of your back sensing sensations across your shoulders from your shoulders to your elbows to your wrists to your fingertips belly soft feel into the sensations in your torso as the breath gently flows the middle of your back your lower back noticing anything you can feel from your hips to your knees to your ankles to the soles of your feet your toes see if you can feel the gentle movement of your belly as you breathe the base of your ribcage flare imagining breathing into your belly and just let the breath go without effort as though the air is just evaporating from your body whole body softening with the exhale feel into the sensations of your torso as your body responds to the rising inhale and the slowly evaporating exhale feel any stress that's accumulated during your day evaporating with the slow effortless exhale notice the spaciousness expanding as the breath slowly evaporates the spaciousness that the breath leaves behind feel the contours of your face softening muscles in your face letting go feel your forehead soften and relax feel an openness and a softness in the space between your eyebrows skin of your eyelids softening feel a soft openness in your jaw muscles tongue resting at the bottom of your mouth softening the outline of your lips jawline softening notice a sense of spacious calm arriving with the in-breath mind softening with the slow evaporating exhale muscles softening the base of the skull muscles in your neck softening and melting breath flowing gently,
Softly belly swelling exhale evaporating leaving a spaciousness behind space opening in your body allow the breath to naturally ebb and flow rise and fall as it chooses some breaths might be deep some breaths might be shallow just allow the breath to come and go however it chooses breath coming and going without you needing to do anything allow your body to take over completely allow yourself to sink a little deeper knowing the surface beneath you will support you if you let go completely muscles melting and softening through the whole of your body allowing a heaviness to spread down the back of your body arm bones heavy hands completely resting fingers softening leg bones heavy feet completely resting sides of your body softening the space in the middle of your chest gently expanding and returning breath nurturing the space feel a sense of ease expanding within you body soothed by the gentle rhythm of the breath a natural effortless building through the core of your body whole body nurtured by the spaciousness of every cell in your body softening into the deepest rest softening into a natural stillness I'm going to leave you here rest as long as you'd like to the music will continue
