Begin your practice by finding a position or posture that makes your body as comfortable as possible.
That allow you to feel support for the duration of your practice.
And begin to allow your eyes to gently close.
Partially or fully.
And start to take a few slow easy breaths.
Relaxing any tension in the body.
Noticing your body's own natural breathing rhythm and pattern.
Maybe you can begin to rest one hand on the heart,
One hand on the belly.
As a gentle reminder,
We're bringing not only awareness,
But affectionate awareness to the breathing and to ourselves.
Just knowing that through your practice,
You can leave your hand in this position or allow them to rest gently at your side.
And continue to watch and witness the breath entering the body.
Feeling the body breathe in.
And feeling the body breathe out.
Noticing the nourishing feeling on the inhale.
And the relaxing spaciousness of the exhale.
And take a few rounds of breath.
Giving yourself the opportunity to just witness and watch this natural cycle.
Noticing the rhythm of the breath.
And again flowing out.
Feel the whole body subtly move with the breath.
Gently rising and gently falling.
It's okay if your mind begins to wonder.
As we begin our sound bath meditation,
Take a second to set an intention for your practice.
Knowing that that intention is an opportunity to anchor you back in your practice in the instance that your mind begins to wonder.
And it will.
Gently just ease into the breath.
And allow the body,
Give the body permission to just relax.
And take a few rounds of breath.
And again flowing out.
And again flowing out.
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Begin to bring your awareness back to the breath.
Noticing the quality and the rhythm of the breath.
Focusing fully onto the breath.
Noticing the gentle rise and fall of the body.
No matter how you are seated or positioned for your practice.
Take a second to stretch out.
Stretching the arms and legs in opposite directions.
Bringing sensation and awareness into the entire body.
Taking some gentle movement and motion across the body.
Whether that's flexing the feet,
Wiggling the toes.
Bending at the knee.
Flexing and extending the knee.
Rolling the wrist.
Gently making motion and movement in the neck.
And as you begin to slowly open the eyes.
Allow yourself to feel whatever has come up for you in your practice.
Taking note of the experience.
But remembering not to judge the experience.
But allowing it to be what it is and what it was in that moment.
And as we close out the practice.
Take a second to pay gratitude to yourself.
For taking some moments out of the day to recharge and relax.
And thank you for allowing me to share this practice with you.
Namaste.
