Welcome to our Tibetan bowl guided meditation for sleep and relaxation.
You may lay down or sit up.
Whatever is the most comfortable for you is perfect.
As we begin,
I want you to focus on your breathing.
Breathing in through your nose,
Breathing out through your nose.
Softly and subtly.
Sailing your chest rise and fall.
Expanding your chest outwardly.
Then gently exhaling,
Bringing your gut in towards your spine.
I want you to take a moment to listen to the sounds of the Tibetan bowls.
Soft breathing in through your nose,
Out through your nose.
Relaxing your body and mind deeper with every breath.
Breathing through the sounds of the bowls,
Simply observing how they move through your body.
Each pulse,
Each ring,
Releasing your thoughts and freeing your mind of inner chatter.
Listening and breathing.
Listening and breathing.
Feeling your body become more and more relaxed.
We will now take some bigger breaths as we allow our body to relax deeper into your seat.
Quieting your mind and allowing your body to rest.
These breaths we will breathe in through our nose and exhale through our mouth.
Deep powerful inhale through your nose.
And a big exhale through your mouth.
Feeling your gut lower in towards your spine as you release all of your breath.
Another deep inhale through your nose.
Feel your chest expanding.
And a big exhale through your mouth.
Feeling your gut all the way in towards your spine.
One more deep inhale through your nose while feeling your chest expand.
Now a big exhale.
Releasing all the stress and tension from your body.
Now just listen to the sounds.
Gently releasing all thoughts.
All responsibilities.
This is your moment to relax.
Observe and feel how the Tibetan bowls move through your body and mind.
Each strike interrupting your thoughts as a reminder to remain present.
Feeling gentle breaths again in and out through your nose.
Feeling your awareness on your breath.
When we sit in silence we can give our body the chance to heal,
To rest,
To recover.
You don't have to move.
You don't have to speak.
Just breathing and listening.
Allowing your body and mind to fall deeper into a restful state.
Feel breathing in and out.
In and out.
Feeling your chest and stomach expand and then contract.
Breathing and contracting while the sound stimulates your mind.
Now let's bring our body and mind deeper into relaxation with some more expansive breaths.
Breathing in through your nose and feeling your stomach and chest expand.
And a big exhale as you bring your stomach and chest back towards your spine.
Deep breath in through your nose.
And out through your mouth.
Feeling your body rest deeper into your seat.
Deep breath in through your nose.
And out through your mouth.
Feeling your body and mind becoming more relaxed with each breath.
And now one more big deep breath in through your nose.
And exhale through your mouth.
And now just listen to the sounds.
You are immersed in the experience of sound and conscious breathing.
When we focus on listening to the sounds as well as observing our breath,
We are able to quiet our body and mind to a deeper state of relaxation and presence.
Each strike and each ring clearing out your thoughts,
Clearing out your restlessness and bringing you to the present moment.
Still breathing again in through your nose and out through your nose,
Simply observing your breath.
In through your nose and out through your nose.
Your chest and stomach expanding and contracting as the sounds manipulate their way through your body and mind.
Allowing you to feel at ease,
Restful and calm.
Breathing in and out.
In and out.
Listening to the sounds as they move through your body and mind.
Each strike quieting your mind.
Allowing your body to completely relax.
Clearing out your thoughts and sinking you deeper into relaxation.
Simply observing your breath in and out.
In and out.
Each breath allowing you to relax deeper into your seat,
Comfortable and secure.
This is your opportunity to rest and experience sound in a unique way.
Observing how the sounds make you feel,
How they move through your thoughts.
Pulsing through your mind from left to right and slowing your brain waves to a relaxed state of being.
You are calm and at peace.
Rested and relaxed.
You may continue listening to the remainder of this sound bath on your own as you focus on your breathing and observe the sounds you hear.
Thank you so much for joining us for this session.
We look forward to seeing you again soon.
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All Rights Reserved.
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