So now let's get started with this guided meditation followed by a sound bath.
Find a comfortable position to start with and gently close your eyes.
I would like to invite you to set an intention of this practice.
Think of something positive that you would like to change in your life.
It can be something physical,
Mental,
Spiritual or anything you can think of for now.
Remind yourself of the intention you set.
Breathe in and feel your chest expanding.
Breathe out slowly.
Feel your body letting all the air out.
Focus on your breathing.
Take a deep breath in,
Deep breath out.
Focus on calming your mind by paying attention on your breathing.
Allow yourself to breathe in to the centre of your body and relax the whole body.
Breathe in,
Breathe out.
Feel the air coming out of your body bit by bit.
Breathe in and breathe out.
Continue to breathe slowly and peacefully as you allow the tension to start leaving your body.
Be gentle to yourself if your attention has shifted to some other thoughts.
It's absolutely normal.
Gently bring it back to your breaths.
Be gentle to the world,
To the nature.
If you hear other noises outside or if you're thinking about your to-do list,
It's okay.
We'll bring your attention back to your breaths.
Begin to feel your body and choose an area in which you feel tense.
Breathe in and gently allow that area to relax slightly.
Release the area of tension,
Feeling your muscles relax and become more comfortable with each breath.
Continue to let your breathing relax you.
Breathe in and breathe out.
Breathe out.
Now imagine that you're at the top of a stairway.
I'm going to take you on a journey down to the bottom of this stairway where relaxation and calm exists.
It is a place where you can completely relax.
Take note of how you're feeling right now.
You can slightly see the place at the bottom of the stairs but not quite.
There is no rush.
We will slowly take a step down each time when you breathe.
Imagine what this place needs to be like in order for you to feel calm and relaxed.
We will take a further step down the stairway,
Going down towards relaxation,
Down and down to a state of calm and relaxation.
Feel your legs relaxing and becoming limp.
Your legs are feeling very heavy,
So heavy.
Feel your legs sinking down,
Down and down.
Let the tension leave your body.
Let the tension leave your body.
Picture yourself going slowly down the stairway,
One more step down.
You can see more of the place at the bottom of the stairway.
What is the physical layout of this place?
Where is this?
Is this somewhere outdoor or is this somewhere indoor?
We can't quite see it yet,
But it is a comfortable and safe place for you.
You can see the place at the bottom of the stairway.
You can see the place at the bottom of the stairway.
Moving down step by step at your own pace,
Becoming more and more relaxed with each step you take.
You can see this place now starting to fill in the details.
Is it big or is it small?
It can just be an imaginary place you have never been.
Feel the heaviness in your arms and legs.
Your arms are so warm and so heavy.
Feel gravity all your arms gently pulling your shoulders down into relaxed position.
Take another step down to this place and another.
More deeply relaxed with each step.
Feel your neck and back relaxing,
Feeling warm,
Loose,
Relaxed.
Can you see who is in this place?
Are you alone or perhaps you're of someone else?
Is there anyone in the background or animals?
Allow your mind to drift and your body to relax,
Heavy and comfortable.
Can you feel the taste or smells in this place?
Feel the sensation of touch,
The temperature.
Can you feel the breeze that may be present?
Enjoy the last few moments at this place.
Keep with you this relaxed feelings.
You can continue to feel good after this meditation.
And remember you can always come back to this place whenever you need it.
I'm going to count from 5 to 1.
And at the end of this meditation you can continue to relax and drift off to sleep.
Or you can gently wiggle your toes and come back.
And 1.
