Hi everyone,
Thank you for joining us today.
My name is Siad and I'm one half of this duo where I'll be doing the guided meditation portion and that is Brian.
Hello everyone,
Thank you for joining us.
And he'll be doing the sound vibrational portion.
Some things to just note,
If you fall asleep during it,
That's totally fine.
That's actually really good.
It means your body may be tired and requires more sleep than it's getting.
So embrace that,
Enjoy the nap and you'll be experiencing still the vibrations around it as well.
Has anyone here not experienced a sound bath before or don't know what it is?
Sweet,
Awesome.
So just a quick little blurb.
A sound bath is basically different tones,
Vibrations and frequencies that you'll be hearing.
Many of them,
They trigger different energy centers within the body.
So as Siad pointed out,
We encourage you to kind of let your thoughts kind of free flow and the emotions that might come up totally normal.
If you start snoring,
That's also normal.
Yeah,
So just try and relax and engage the experience.
I know a lot of us are sitting but just to start things off,
We're gonna actually start standing.
Heels shoulder width down,
Feel your feet into the ground,
Wiggle those toes.
We're just starting with some deep breathing in through the nose as you reach your arms up into the air.
Breathe in through the nose and then let it your arms fall with an exhale through the mouth.
We'll do two or three more of those in through the nose with an inhale deep into the belly and then an exhale out through the mouth and then one more inhale through the nose and an exhale.
Then we're just gonna bend gently over,
Allow our body to hang.
Let it just loose,
Swinging side to side.
There's a lot of energy in us from the day,
From sitting,
From moving,
Taking on responsibilities,
Everything that we all go through.
Just let it hang loose,
Sway it side to side and then slowly come up one vertebrae at a time till your head center.
Now feel free to lay down on your mat and find a comfortable position.
Laying down in any comfortable position that you're in.
Allow your eyes to gently close.
Let your eyebrows and forehead relax.
Relax the muscles in the face and the jaw.
Let your neck and shoulders drop.
Allow your back to comfortably lay on the mat.
Feel the ground of the mat knowing that you're safely held there.
Notice your hips,
Your legs,
Your calves.
Relax those muscles.
And finally bring your attention to your feet and toes.
They ground us to earth.
It all begins there and all the energy we use from them.
Use this time to thank your body for how much it gives.
This is it's time to just relax without needing to action anything in any way.
So so so so so so so so so So bring your attention to your breath.
Notice the inhales and the exhales on the nostrils.
As the breath travels through your lungs,
Follow it fully as it fills in and out of your belly.
Gently hold for an extra second at the end of each inhale and each exhale.
So go at your own gentle and slow pace.
So should your mind wander,
Just gently bring your attention back to the breath,
Counting one for an inhale and two for an exhale.
Take your time as you breathe.
There's no need to rush the breath.
So use the breath as a space between you and your thoughts.
So so so so Bring your awareness to the breath once more.
So using the breath,
Let your attention broaden to encompass the sounds that are around you and within you.
Sounds expected or unexpected.
Just notice them without any judgment.
So so so so so Notice the need to reach out to the sound to identify it or label it.
Let go and focus on your internal experience of receiving the sounds.
So Notice the spaces in between the sounds you hear.
An opportunity to listen to the sounds within.
Potentially to hear your own heart beating.
If you find yourself distracted with thoughts,
Simply notice them and bring yourself back to the breath and receiving any sounds you may hear.
So so so so so so so so so so so so so so so bring your attention and anchor yourself back to the breath.
Visualize a glow within your heart.
So for the time being,
Let's believe this glow to be an embodiment of compassion and love.
So hold it with you.
Be curious with it.
So so so so allow your glow very slowly to grow bigger and bigger.
So encompassing the heart and the chest.
So easing any tensions or emotions along the way.
So allow the glow to grow until it's fully encircled you from head to toe.
In front and back.
Rest here as it safely embraces you within its warming love and compassion.
So so allow your glow to grow further and larger than your being.
Share your glow wherever you feel it may be well received.
This allows your love and compassion to spread even further.
Rest with your glow and always coming back to the breath as your connection to it.
So so so so so so so so so so Bring your awareness to the breath once more.
Taking a slow and gentle full inhale into the belly.
Holding for a second and a slow and gentle full exhale emptying the belly.
So allow your breathing to return to normal without controlling it any longer.
Wiggle your fingers and toes slowly and gently allowing your body to come back to life.
So so slowly roll over to a side of your choosing.
Give yourself a nice soft hug on the side.
So thank yourself for taking the time to be here today.
So lay here with a feeling of gratitude both towards yourself and towards the world.
So so so slowly placing your palms into your mat.
Gently lift yourself up onto your bum with your eyes still closed.
So bring your palm together at heart center.
Sending the energy you've received today peacefully inwards and outwards.
Thank you for being here today.
Namaste.
