Hi and welcome to this guided meditation.
Throughout the course of the meditation you'll be hearing sounds,
Tones and frequencies to help you relax and get settled in.
This will mostly be a passive experience so allow yourself to be open to the sounds that you're about to hear.
As we begin,
Make sure you're seated or lying down in a comfortable position in a safe and quiet space.
Take a moment to take a deep inhale in through the nose and a soft exhale out through the mouth.
Now with your eyes closed,
See if we can settle into our bodies and into the space a little bit more,
Becoming aware posture and becoming aware of our body.
Let's start from the feet and work our way up,
And work our way up,
Focusing in on the toes.
You may want to wiggle them around a little bit as we get comfortable and then journeying up to the shins,
The knees,
The thighs,
The hips,
The stomach,
Our chest,
Our shoulders,
Our neck and finally our head.
Now I invite you to take a deep inhale in through the nose once again and a gentle exhale out through the mouth.
Once again,
A deep inhale through the nose and an exhale through the mouth.
As we continue to get settled into our bodies,
Bring our attention to the space.
Allow yourself to be open to any of the sounds you might be hearing.
Let these sounds ground you.
Allow any thoughts that come up to be free flowing,
Void of any judgment and simply allow them to pass.
Let's take another deep inhale in through the nose and a soft exhale out through the mouth.
At this time we can start to think of an intention we'd like to bring to our session today.
It could be something very simple,
Something small,
Or if you want to go a little bit larger,
Something bigger.
You could choose to come up with your own intention for today or if you'd like you could follow mine.
I invite the intention of presence,
The intention of connection and the intention of connected self.
Feeling fulfilled,
Feeling whole in this moment.
Now I invite you to take another deep slow inhale through the nose and an exhale through the mouth.
Now that we are comfortable,
Relaxed and have set our intention,
Let's allow ourselves to go on a journey with the sounds,
Bringing your attention to not just the sounds that you're hearing but where you're hearing them.
Are they above?
Are they below?
Perhaps to your left or to your right?
Perhaps they are.
Allow yourself to sit back,
Relax and enjoy.
Once you feel comfortable and relaxed,
You may close your eyes as we begin.
Here you could take a deep breath,
Keeping the mouth closed and the jaw soft,
Inhaling in and out through the nose,
Breathing deeply in,
Bringing in that air and that soft exhale out.
Here you could take a deep slow inhale through the nose and exhale through the nose as well.
Taking a deep inhale in and an exhale out,
Inhaling in deeply and breathing out through the nose.
You can begin to slowly bring yourself back into the space,
Back into the room or environment that you're in and back into the present moment.
Here you could take a deep inhale through the nose and exhale through the nose as well.
Taking another deep breath in and out through the nose and one more time in through the nose and out through the nose,
In through the nostrils and out.
And one more time,
Breathing through our nose,
Taking a deep breath in and a soft exhale out.
Now let's bring our awareness back to our body.
We could begin to roll the neck and shoulders,
Loosening ourselves up,
Stretching our spine,
Elongating the body,
Gently twisting our upper body and torso to the left and to the right,
Bringing our attention down to our hips,
Shifting and subtly rotating them to loosen up the area.
Next,
Allowing ourselves to focus on our thighs and our knees,
Down to our shins again.
And if you'd like,
You could place your hands on those areas as you're making your way down,
Again from the thighs down to our knees,
Moving them all the way down to our shin,
Feeling the touch sensation in our hands.
Finally,
Bringing our attention down to our feet,
Wiggling the toes,
Rotating our ankles a little bit,
Again just loosening our bodies up again.
From here,
You could gently rock back and forth and sway,
Feeling ourselves back into our bodies from head to toe.
Here,
I invite you to take a slow,
Deep inhale through the nose,
And an exhale out through the mouth.
If you need to,
Take a moment to sit still,
Rest,
And recover as we bring ourselves back into the present.
You could also continue the breathing exercises,
Gently breathing in slowly and exhaling slowly.
When you're ready,
You can open your eyes.
If you'd like,
You can continue moving around in your body and into your space.
And finally,
Taking one last deep inhale in through the nose and a soft exhale out through the mouth.
Thank you for going on this journey of sound,
Frequency,
And vibration.
