Hello and welcome.
I invite you to join me to play the singing bowl by the ocean.
It's a warm,
Sunny day.
The waves are calm.
The breeze is gentle.
Let's play together and relax.
Place your singing bowl in front of you and sit comfortably as you wish.
Let your body settle,
Close your eyes,
And take a few deep breaths.
Feel your body grounding to the earth beneath you.
Now gently open your eyes,
Pick up your singing bowl with one hand and loosely hold the mallet in the other.
If the singing bowl feels heavy,
You can rest it on your lap or on the ground.
On the count of three,
We'll strike the bowl together.
One.
.
.
Two.
.
.
Close your eyes again.
Give your full attention to the sound and its vibration.
Stay with it until the sound of the bowl merges with the sound of the waves.
Once again,
Let's strike the bowl together.
One.
.
.
Two.
.
.
Let the vibration carry you further inward.
And one last time.
One.
.
.
Two.
.
.
Now bring your awareness to your breath.
We'll do three rounds of 4-4-6,
Breathing together.
Breathing in for four,
Holding for four,
And exhaling slowly for six.
Ready?
Inhale.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Hold.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Exhale.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Five.
.
.
Six.
.
.
Again.
Inhale.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Hold.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Exhale.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Five.
.
.
Six.
.
.
One last time.
Inhale.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Hold.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Exhale.
One.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Five.
.
.
Now continue this same rhythm,
Breathing gently and fully.
Let the ocean waves accompany you.
Inhale.
Exhale.
Breathe in.
And release.
Let it all soften.
One more breath in.
Now we'll strike the bowl and breathe with its vibration.
On the count of three.
One.
.
.
Two.
.
.
Inhale.
Hold.
Exhale.
Inhale.
Keep your eyes closed,
If you can.
Let's repeat.
One.
.
.
Two.
.
.
Inhale.
Hold.
Exhale.
And once more.
Inhale.
Hold.
Exhale.
Now open your eyes.
We'll begin to rim the bowl.
Place the mallet gently on the outer rim of the bowl.
And slowly move it around in a circular motion.
Like stirring a pot.
Keep a steady,
Light pressure.
Let the tone slowly rise.
While doing this,
Return to your 4-4-6 breathing.
Keep it soft and gentle.
Inhale.
Hold.
Exhale.
Continue this rhythm.
Let your attention settle on the sound and the breath.
If it feels right,
Close your eyes.
Imagine the ocean disappearing until it's just you,
Your breath,
And the sound of the bowl.
Continue for about a minute.
Now gently stop rimming.
Let the frequency fade away.
Return to natural breathing.
Give your attention back to the sound of the ocean.
Close your eyes and rest here.
Let everything go.
Just listen until even the sound of the waves begins to disappear.
