Finding a comfortable place to lie down and just settling into the space that you've chosen to be in for this meditation sound journey.
Taking your focus to your breath and just noticing how it feels today.
Does it feel short or long,
Fast or slow,
Smooth or sharp?
Just observe the breath with no judgement.
Take some deep breaths in together,
Breathing in through the nose,
Breathing out through the mouth,
And again breathing in and releasing through the mouth.
One more time,
Breathing in,
Holding the breath,
And releasing out the mouth.
Just letting the breath go back to its normal rhythm,
Just noticing if there's any changes in how it feels now after a few deep breaths.
Let's take your focus to your body,
Lying on the bed or the floor or wherever you find yourself,
Just feeling all the points of contact.
Noticing the feeling of the weight of your body on the floor or the bed.
And as you breathe,
Just noticing how your chest and abdomen expand to allow the air to enter your lungs.
What sensations are you aware of?
As you exhale,
Bring awareness to the stillness and notice a sense of relaxing more deeply each breath.
Now bring your attention to the top of your head,
Noticing any sensations in the scalp,
Down the back of the head,
To the sides of the head,
To your face.
Notice your jaw,
If you're holding any tension in your jaw,
Just release it.
Let your face be soft.
Relax the muscles around your eyes and your mouth.
Breathing in.
Breathing out.
Now notice your neck and your throat,
Let them be soft.
Notice your shoulders and your arms.
Feel any sensations as you allow your attention to move from your shoulders down to your upper arms,
The elbows,
To your forearms,
Wrists,
Hands and fingers.
And now noticing your abdomen,
Feeling any sensations.
Noticing the natural rise and fall of the belly on the inhale and exhale.
Relaxing the muscles in the hips.
And noticing your legs now,
Feeling any sensations as you allow your attention to move from your thighs down to your calf muscles,
To your ankles,
Feet and toes.
And noticing the whole body deeply relaxed.
On the floor or the bed.
Now there's nothing for you to do,
Just let the sacred sounds wash over you and I'll bring you back at the end.
Gently just bringing your focus back now.
Taking a long deep breath in.
And a long releasing breath out.
And again drawing in a long deep breath.
And a slow releasing breath out.
Just gently bringing your attention back to your body lying in your room.
On either the bed or the floor.
And just starting to feel the weight of the body.
And you can gently just bring some subtle movements back into the body.
Gently rubbing your thumb over your fingers and just feeling the sensations.
Gently circling the wrists and the ankles.
And perhaps just bringing your hands overhead for a full body stretch.
Just taking your time to just ground back.
And just when you're ready you can go about your day drinking lots of water and just enjoying the sense of peace and bliss that you've created for yourself.
Namaste.
