Welcome to this Tibetan singing bowl meditation.
I'm Catherine Wakefield,
The founder of Soothing Sounds for the Soul,
And I'll be guiding you through this sound meditation.
Before we start,
It's important to understand that this meditation is best done with your eyes closed,
Laying down in a comfortable position,
Preferably with headphones for full effect.
It's not a good idea to listen to this whilst driving or operating machinery.
Remember,
If you get interrupted or need to stop earlier than the end of this meditation track,
That's absolutely okay,
And you will still benefit from the effects of taking this time for yourself.
I'll guide you into a relaxed state with my voice and invite your body and mind to connect.
You'll hear the sound of the bowls,
And then the sound of my voice will bring you back into the here and now.
It's time now for you to find yourself in a nice,
Comfortable position,
Somewhere you're unlikely to be disturbed,
And go ahead and close your eyes.
Just going to do some nice big deep breaths together.
And we do that by just breathing in through the nose like this.
I'll do it with you.
And then out through the mouth.
We're going to do that again together.
So in through the nose.
Fill up your whole belly and let yourself just relax into whatever is holding you beneath you.
One final nice big deep breath in and out together in through the nose.
And.
Just relax out.
And if you want to soften your eyes.
If you feel comfortable enough,
Close your eyes.
Just know there's absolutely nothing you need do right now.
And for the next 40 minutes,
I've got you.
You are held in your own little bubble wherever you are.
And within that little bubble,
You can completely and utterly relax.
Just give yourself permission.
To fully occupy the whole of your body.
When you occupy the whole of your body,
You'll notice the tips of your toes all the way up through the whole of your body to the top of your head and the tips of your fingers.
That's right.
You might be aware of your heartbeat.
You might be aware of how your skin feels differently,
Where it's got some clothes on it or material and where you may have your skin against the air like your face.
There's nothing you need do right now.
Nothing to fix or change or think about.
Just pay attention to your breath.
Notice which parts of your body move with the breath.
And which parts of your body don't.
And however you find your breath,
However you find your body,
Just allow it to be.
As it is.
Right now.
Just allow your awareness to drop further down into your body.
We're just going to gradually welcome some deep rest into each part of our body.
So just bring all of your awareness to your feet,
Soles of your feet,
Top of your feet,
Ankles,
Toes.
Just notice.
What happens when you invite them to melt?
And to soften.
And to relax.
More and more deeply.
And then bring your awareness up through your ankles to your calves and your shins and your knees.
The whole of the bottom of your legs and feet.
Just notice.
And however they be.
Just allow them to be.
And again.
Watch what happens when you invite them to melt.
And soften.
Just ease into the floor a little bit more.
And then just bringing your awareness up to your thighs.
And your hips.
And however you find your thighs and your hips is absolutely okay.
There's nothing to do or move or change.
Just notice.
If you find them a little tense perhaps,
Breathe into those places purposefully.
Gently.
And watch what happens when you invite your hips and your thighs to just melt.
And soften.
And relax completely.
And then just allow your awareness to travel up your spine and your coccyx.
Up past your bottom and your belly.
Upper back,
Chest.
Shoulders,
Whole of your torso.
Just bring awareness to that now.
And again.
Whatever movements.
Whatever you notice,
Just allow it to be.
As it is right now.
And as you surrender a little bit more,
Just notice what happens when you invite the whole of your torso to just melt.
And soften.
And deepen into relaxing.
So you're held completely by whatever's beneath you.
And then bringing your awareness from your shoulders down your arms.
Into your hands and your fingers.
Palms of your hands,
Back of your hands.
Just notice how be your arms and hands.
Notice how they settle.
And just once more invite them to melt.
And soften.
And expand a little more.
Gently.
With no effort whatsoever.
Just the instruction.
And your breath.
And then last but not least,
Bring your awareness up through your neck.
Into your skull,
Top of your head,
Back of your head.
Jaw,
Tongue,
Lips,
Cheeks,
Nose,
Eyes,
Space behind your eyes,
Forehead.
The whole of your head.
Bringing your awareness to the whole of your head.
And just again,
Allowing it to melt.
And soften.
And relax even deeper.
Now you're going to hear some sounds in your earphones or sounds in the room that you are.
You're going to hear some sounds outside of the room that you are.
For the next 40 minutes the invitation is just to allow all those sounds to wash in and wash out of your awareness.
Any thoughts you might be having,
Just allow them.
Allow them like they are waves on an ocean.
Washing in and washing out.
You're safe on the shore and all you need to do is allow everything to just wash in and wash out.
And as you lay comfortably,
Resting deeply.
The invitation is to just notice whatever you may or may not be aware of that needs shifting in your body,
In your mind or in your soul.
To align,
To just align yourself as a whole in completeness.
And just allow yourself these few minutes for that,
For complete and utter rest.
There is nothing you need to do now,
There is absolutely no effort required.
Just listening,
Noticing and allowing your breath like the waves to just wash in and wash out.
Cool,
Warm,
Refreshing,
Replenishing.
And as you relax,
You can relax completely,
Absolutely everywhere in your body.
And as you relax even more now,
Allow your conscious and unconscious self to just dance in whatever way it wishes.
And enjoy every second of relaxing more completely than you ever have before.
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