Gong Bath Deep Relaxation

Deep relaxation! Jai Lynn guides you into a deep relaxation assisted by the deep resonance of the gong played by Monte. This is a great before bed practice or if you have a hard time taking naps and really need to restore your energy, this is a great choice!

Transcript

You're all relaxed on your back or leaning back in a recliner.

Your neck is flat,

Not pushed up by too much of cushion or pillow.

And your legs are propped up so that your low back can relax.

All right.

Coming into the breath.

Just breathing naturally and bringing your mind's eye to your breath,

Feeling your inhale and feeling your exhale.

Noticing how it feels to consciously breathe,

To bring awareness to the breath.

And begin lengthening your exhale,

Slowing down,

Lengthening,

Pressing the air out for a couple breaths.

Letting your body acknowledge the surface that's holding it.

Feeling safe and held in this moment,

Knowing that gravity is holding you securely and gently,

Allowing your body to release tension,

Release concerns,

And just being present in this moment.

Looking at the top of your head,

Doing a body scan to notice where you're holding tension in this moment.

Every day is different,

But sometimes the same.

So beginning with the face,

Just looking over with your mind's eye,

Noticing the neck and the throat,

Noticing the shoulders,

Upper chest,

Upper back,

Arms,

Hands,

Ribs,

Abdomen,

Low back,

Pelvis,

Pelvic bowl,

Sits bones,

Hips,

Thighs,

Knees,

Shins,

Feet.

If you noticed any tension,

Taking a couple breaths specifically into those areas of tension,

Slowly and completely,

Slowly and consciously,

Bringing the breath into these spaces of tension.

As you exhale,

Allowing them,

Urging them,

Encouraging them to release,

Let go,

Unwind,

Let go,

Let go.

Bringing awareness to the top of the head.

Understanding your crown is permeable and receptive to benevolent energy.

And taking a couple slow,

Deep mindful breaths right into and out of the crown.

And now drawing that benevolent energy from the crown on an inhale down through the core of the body into the pelvic bowl,

Tailbone,

Sits bones,

And exhale,

Moving that energy down the legs through the feet and sensing the earth energy,

The divine earth is holding you in this moment.

Taking a few more clearing breaths from the top of the head down the core of the body into the tailbone,

Sits bones,

Pelvic bowl,

Exhaling,

Clearing the energy through the legs down through the feet and releasing energy into the divine earth.

One more breath like this.

And we will begin our deep relaxation just following my voice,

Gently following my voice,

Bringing awareness and relaxation to each part of the body as we move through and unwind all the tension.

Bringing awareness to your toes.

Notice all ten toes,

Allowing your toes to be relaxed.

Soles of the feet,

Arches of the feet,

Tops of the feet,

Heels,

Ankles,

Relaxed feet,

Allowing your feet to completely relax,

Bringing your awareness up the shins,

Allowing the shin bones to relax and all of the muscles attached,

Nerves attached,

Blood flowing through,

Releasing your shins all the way to the knees,

Circling your awareness around the knees,

Feeling and sensing the backs of the knees,

Sides of the knees,

Fronts of the knees,

Noticing the sensations of your knees and allowing them to relax in this moment.

Drawing your awareness up through the thigh bones,

Noticing how the energy moves through the thigh bones as you bring your awareness from the knees to the hip joints,

Allowing all of the muscles,

Nerves and blood vessels to relax in the thighs as you focus on the bones up into the hip joints,

Bringing your awareness to the whole left leg.

Allow your left leg to be relaxed in this moment,

The whole right leg relaxed in this moment.

Both of your legs completely relaxed in this moment,

Noticing the hips,

The hip girdle,

The right hip,

The left hip,

The pelvis and the sacrum,

The flat part of the hips and the back,

Allowing the whole hip girdle to relax,

All the nerves,

Muscle attachments and blood vessels completely relaxed in this moment,

Bringing your awareness to the tailbone and allowing your tailbone to completely relax,

Imagining all of the nerves,

Soothed,

Relaxed,

Present at ease,

Allowing your tailbone to just rest in this moment,

Drawing your awareness up to the sacrum,

The sturdy connection of bones,

Very stable and yet can hold a lot of tension,

Really bringing your awareness right into the flat of the hips and the back,

Notice the sensations,

Breathing in compassion,

Acknowledging that you're safe in this moment,

Allowing the past to dissolve,

Just being present with your body in the here and now for the time being,

Relaxed,

Drawing your awareness back,

Five sturdy vertebrae of the low back,

Sensing their strength,

Feeling the breath soothing each vertebrae and the space between,

Sensing all of the muscles of the low back,

Relaxing deeper,

Sensing the abdomen and all the organs and glands,

Relaxed,

At ease,

Comfortable,

Breathing naturally with great ease and calm,

Feeling more and more relaxed with each breath and bringing your awareness to the bottom of the rib cage in the back and taking a few breaths focused on bringing the breath right to the bottom back of the rib cage,

Soothing,

Nurturing breath,

Comforting,

Calm and slowly climbing your awareness through each pair of ribs and the vertebrae they're attached to.

There are 12 pairs of ribs,

12 vertebrae,

Drawing your awareness slowly upwards towards the neck,

Each breath nurturing each pair of ribs,

Each vertebrae,

Allowing the muscles and nerves,

Bones and blood vessels to completely relax,

Sensing the awe of being human,

The lungs breathing on their own,

The heart pumping on its own,

Sensing the miracle of life within yourself as you continue to relax all the way up to the shoulders and taking a few breaths with all of your awareness on the complete wholeness of your rib cage,

Your lungs and then bringing your awareness to your hands and fingers,

Sensing your fingers at ease,

Relaxed,

Comfortable,

Relaxing the palms of the hands,

Backs of the hands,

Completely relaxed hands,

Wrists,

Forearms,

Elbows,

Upper arms,

To the shoulder blades,

Shoulder joint,

Collarbone,

Allowing your whole left arm to be relaxed and your whole right arm relaxed,

Sensing your shoulders,

The shoulder girdle,

Both collarbones,

Both shoulder joints,

Both shoulder blades,

Bringing your awareness right into the shoulder girdle,

Allowing every muscle to unwind as you breathe in compassion,

Comfort,

Peace,

Relaxation,

Presence,

Each breath calm and relaxing,

Both shoulders completely relaxed and bringing your awareness to the base of the neck right above the rib cage,

Breathing in and out of the base of the neck,

Noticing any tension and allowing it to melt here and now for this moment,

Breathing in compassion right into the base of your neck,

Understanding,

Feeling and relaxing,

And slowly through the seven vertebrae of the neck,

Drawing your awareness up towards the head,

Allowing each vertebrae to release any tension,

Any concerns,

Allowing every muscle of the neck and throat to be at ease and comfortable.

Nurturing your neck with presence.

Bringing your awareness up to the base of the head,

The base of the brain,

The base of the brain,

Relaxing,

Comforting,

Encouraging the release of all tension,

Feeling peaceful and held in this moment,

Allowing the top of the neck to completely relax,

Your back of the head,

Left side of the head,

Right side of the head,

Top of the head,

Relaxed,

Comfortable,

Left side of the brain,

Right side of the brain,

Relaxing your whole brain,

Allowing every brain cell to feel relaxed in this moment,

Letting all worries,

Concerns go for now,

Letting go of all of the patterns that have continued to hold you in tension,

Letting them go right now,

Nurturing your brain with self-compassion,

Nurturing,

Comfort,

Peace,

Presence,

Here and now,

Relaxed.

Bringing your awareness to the forehead,

Sensing the whole forehead,

Relaxed.

And as I speak of the face and the different parts of the face,

Just gently moving your awareness through the face,

No concerns,

Just trusting,

Releasing,

Relaxing,

Left eye,

Right eye,

Left eyebrow,

Right eyebrow,

Left temple,

Right temple,

Left cheek,

Right cheek,

Left ear,

Right ear,

Left side of the jaw,

Right side of the jaw,

Left eye,

Right eye,

Left eyebrow,

Right eyebrow,

Left temple,

Right temple,

Left cheek,

Right cheek,

Left ear,

Right ear,

Left side of the jaw,

Right side of the jaw,

Center of the forehead,

Bridge of the nose,

Nostrils,

Upper lip,

Lower lip,

Chin,

Jaw,

Teeth,

Gums,

Tongue,

Throat,

Sensing your breath,

Sensing your body.

And now we'll scan the body again and notice how much you have relaxed now in this present moment beginning at the top of the head,

Scanning over the face,

Neck,

Shoulders,

Arms,

Ribcage,

Low back,

Abdomen,

Pelvic bowl,

Hips,

Tailbone,

Thighs,

Knees,

Calves,

Feet,

Noticing how much you've allowed your body to unwind,

Sensing great peace,

Feeling gratitude in your heart for that allowance,

For allowing yourself to relax,

For your body working with you to release tension.

I'm taking a few breaths again at the bottom back of the ribs,

Just nurturing the kidneys and adrenals a little bit more,

Sending them understanding,

Compassion,

Knowing that they're doing their best to keep you safe,

But explaining to them here and now that you can bring relaxation and nurturing to the kidneys and adrenals and they don't have to work so hard because you're learning,

You're growing,

And you're healing.

I'm taking a few more breaths,

Noticing if there is any tension that we're still holding on and bringing your nurturing awareness right to those places,

A gentle,

Peaceful breath imaging how the body may still need your loving awareness.

Taking a couple more breaths.

And honoring this practice of relaxation,

Honoring that you took the time to relax,

To allow your body to unwind.

And taking a few deep breaths into the body,

Coming back into presence here and now,

Your daily existence on this beautiful planet earth,

Breathing into the body and wiggling your fingers and toes,

Circling your wrists and ankles,

And moving your head side to side,

Moving your body however you need to be prepared to sit up in a moment.

Taking a few more deep breaths,

You can rock side to side,

Forward and back,

Can do little twists from side to side,

Or you can just sit up.

And we'll just take a few breaths together to really feel fully present before going into the rest of your day.

And doing our grounding meditation,

Taking a few breaths into the top of the head,

The crown of the head,

Feeling yourself receiving benevolent energy and allowing this benevolent energy to be felt at the top of your head.

And now,

Begin drawing that benevolent energy through the core of the body as you inhale,

Drawing it down into the pelvic bowl,

Sit bones,

Exhale down the thighs,

Knees,

Shins,

Feet,

Earth,

Down to the earth,

Inhale top of the head through the core of the body,

Into the sits bones,

Pelvic bowl,

Exhale,

Thighs,

Knees,

Shins,

Feet,

Earth,

Two more on your own.

Feeling grounded and present,

Ready for your day with a clear mind and a clear awareness.

One more deep breath.

And thank you for practicing deep relaxation.

Your body is grateful,

I'm sure.

And with continued practice,

You will heal,

Grow,

And learn more how to be mindful as you move about this earth with our human culture and family.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Reviews

Vibrationally transfixed 🤍

So beautiful & deeply relaxing. Thank you 🙏