Rest And Restore - Guided Didjeridu Effortless Meditation

Suitable for all levels of experience, this meditation is a great introduction to the Effortless Meditation process.

Takes you through some belly breathing, then on to a sense scan, full body scan, and then on to tuning in to the healing sounds of didjeridu (yidaki) healer Julian Silburn to allow you to sink into deep relaxation and become truly present.

A soothing meditation that teaches you the Effortless Meditation process and uses a combination of guidance and only music at times.

Intended for those who would like to cultivate a sense of calm, ease anxiety, conjure creativity, and reconnect with their true self.

Transcript

Welcome everybody my name is Tanya and I'll be guiding you through the rest and restore sequence today.

As we get ready to take a moment for ourselves just make sure any devices you have are not going to buzz.

Having those turned off or on do not disturb we're going to be here for the next 30 minutes.

Nothing besides you right now matters.

So closing your eyes when you're ready and just breathing naturally at your own pace.

Just getting comfortable in a seated position with your back supported.

Perhaps using a pillow in the curve of your spine and making sure your neck is free,

Not resting on anything.

Just so you'll know if you've fallen asleep.

That's totally okay if that's what your body needs.

Having both feet flat on the ground in front of you or propped up straight.

Crossed legs often cuts off your circulation so it's recommended that you use this position for maximum comfort and we'd like to make things as easy as possible for you with effortless meditation.

It's all about maximum relaxation.

So just placing your hands comfortably on your lap and just beginning by acknowledging and paying respect to the Gadigal of the Eora Nation.

The traditional custodians of the land of which I come to you from today and the traditional custodians and elders of the land of which you are on today.

Paying respects to the elders both past and present and honoring the continuation of cultural,

Spiritual and educational practices of those peoples.

Now tuning into the natural rhythm of your breath at your own pace.

Nice and smoothly,

Softly and effortlessly.

Just witnessing your breath,

Not trying to change it in any way,

Not trying to do it.

Just arriving here and now.

Taking a moment to acknowledge the kindness you're giving to yourself by being here today to rest and restore.

Nowhere to be,

Nothing else to do.

This time is just for you and you're worthy of it.

We can now meditation with a few minutes of belly breathing.

Effectively using our diaphragm just below the ribcage rather than our chest to breathe into.

If you wish you may lightly place one hand on your chest and the other on your belly so you can feel where your breath is going.

And in your own time take a slow and steady breath in,

Feeling your belly rise nice and smoothly.

And then breathing out,

Noticing your belly gently falling.

Noticing when you're breathing in,

Feeling your belly rise and your chest slightly moving.

And when you're breathing out,

Feeling your belly sink back down.

Letting go of any tension in your body along with it.

A little bit of movement in the chest is perfectly okay.

It's mainly your belly that's doing the rising and falling with your breath.

That means you're breathing deep into the diaphragm,

Allowing much more oxygen into your system,

Soothing your nervous system.

And as you continue to notice your belly breathing,

Just reminding you that the aim of the meditation is not to think of nothing.

We're not trying to have a still mind or stop our thoughts from happening completely.

You're just allowing your mind to clear itself in the way it knows best.

We do this by following the simple process of the four Rs.

Resting your awareness very gently on the anchor,

Which may be your senses or your body,

Or perhaps sounds.

Right now the anchor is your breath.

Just allowing your awareness to roam away from your anchor when it does.

And when you get a little tug of realisation that you've drifted away in thought,

This just means it's time to very gently,

With no judgment,

Return to your anchor.

Just continuing taking slow and steady breaths,

Noticing your belly rising on the inhale and falling on your exhale.

There's no such thing as a good meditation or a bad meditation.

We never judge our meditation by the number of thoughts we had or the experiences that did or did not occur.

We can only notice the difference that it's making by the effects of what happens in our day-to-day lives.

Just knowing that whatever you're feeling and bringing with you today is okay.

Just allowing what's there to be there.

You're exactly as you're meant to be.

Just returning your breath to its natural rhythm.

I invite you now to tune into your senses one by one.

Beginning with your sense of hearing.

Tuning into the sounds of the music.

The sounds of the didgeridoo.

The powerful vibrations entering your ears.

And the underlying ethereal music,

Floating about and cleansing your soul.

Noticing,

Have you been listening to the sounds or listening to a commentary you've been making up about them instead?

Just noticing and returning to the sounds as they are.

Tuning into the soft sound of your breath.

Flowing into your nose and out again.

Just breathing naturally,

Softly and smoothly.

Hearing the sounds within your body.

And turning your awareness to the smells you're picking up.

Perhaps you can smell fresh air.

Or maybe you have some essential oils diffusing in your room.

Perhaps there's some cooking smells lingering.

Or your freshly washed clothes.

Or when you happen to notice your mind has wandered.

Just softly bringing your awareness back to the sound of my voice.

Back to your senses.

And then becoming aware of what you can see behind your eyelids.

Noticing any colors or shapes or patterns you might see.

Now your sense of taste.

What do you taste right at this moment?

It might be your last meal.

Toothpaste.

Whatever it is,

Just observing it without judgment.

Can you feel on your body,

The surface of your chair,

Pillow,

Clothing fibers against your skin?

Jewelry sat snugly on you.

Or perhaps your body temperature.

Are you cool or warm?

Or a bit of both?

Is there a breeze wafting in?

I invite you now to join me as we scan our entire bodies.

Slowly with our minds.

Releasing any built-up tension that you might discover along the way.

Beginning with your head.

From the very top of your crown,

Begin to scan your body.

Noticing if you're holding any tension anywhere as you go.

And allowing it to just melt away softly and warmly.

From your temples,

Down your face,

Over your ears.

Tightening and then releasing your muscles.

Letting go of any stuff you might feel is there.

To your nose and mouth.

Cheeks.

Scanning for any tightness or discomfort.

On your chin.

And then over the back of your head.

Stretching and tightening.

Melting it away.

Imagining each part of your body releasing and becoming lighter as you direct your awareness around your body.

And when you realize you've drifted away in thought,

Just gently returning back to my guidance.

Back to my voice.

Moving down your neck.

Stretching and then letting any tension slowly melt down your body.

Disappears.

Just acknowledging what's there for you.

Taking the feelings as they are and releasing them as you wish.

Now feeling into your shoulders,

Your biceps,

Elbows,

Forearms,

Wrists,

And your hand,

Way to your fingertips.

Feeling into any sensations and melting them away,

Section by section.

You happen to notice your mind has wandered,

Just softly and effortlessly returning to my voice.

Just this gentle realignment while you check awareness down your back.

From your upper back,

Shoulder blades,

Down your spine,

Back muscles,

Nerve of your lower spine.

Scanning for any sensations,

Tensing and releasing.

Slowly melting them away.

And around to your upper body,

Your chest,

Your heart.

Continuing to release all the tension down your upper legs,

Hamstrings,

Down to your calves.

Now just opening your awareness back to some of the sounds reaching your ears right now.

Might be the rolling background or the sound of the drums.

Resting your awareness on the sounds of the music.

Using this as your anchor for the rest of the meditation in a soft and easy effortless kind of way.

Not concentrating on the sounds,

Just gently listening as the sound enters your ears.

You find yourself roaming away,

Just realizing and gently returning to the music.

Trying to get to,

There's no state you're trying to achieve.

It's a simple process you're allowing to unfold in its own time and at its own pace.

Gently becoming aware of the anchor,

The sound,

The music and just surrendering to the meditation.

Tuning in to the sound as your anchor,

Softly,

Gently,

Effortlessly.

Whatever you're hearing is what's meant to be.

You're listening with no judgement.

And if you can hear other things besides from the music,

That's totally okay.

Just bringing yourself back to the music when you notice you've drifted.

Just remembering when your awareness is no longer on the music,

That's a normal,

Natural part of the meditation.

Just gently giving preference back to the music.

Whatever is happening for you right here,

Right now,

In this moment you're taking for yourself is completely okay.

And it's completely as it's meant to be.

Simply because it is.

You're welcome to slowly let go of the music as your anchor.

And just allowing yourself to soak up all the good vibes and the peace.

The rest and restoration that we've been nourishing today.

Staying exactly as you are or if you wish,

You can sit back and let your head rest.

And just surrender for these last few moments.

There's nothing else to do here than rest.

I'll let you know when it's time.

Now the time has come to slowly reawaken our body and our mind.

So just keeping your eyes closed when you're ready.

Start to wiggle your fingers and your toes.

Bending and stretching your back and your hands.

Feeling your muscles reawakening one by one as you begin to stretch your whole body.

Softly smiling,

Stretching your legs and pointing your toes.

Feeling the energy flowing through you and reawakening your body.

Just taking your left ear and leaning over to your left shoulder.

Return to center and taking your right ear towards your right shoulder.

Giving that a stretch and returning to center.

Taking a moment to thank yourself for taking this time as you smile softly,

Stretching your whole body.

This is a precious time just for you and you deserve it.

Keeping this in mind as you go about your day today and taking these great vibes with you to everyone you meet.

Now with as much sound as you wish,

Taking a deep breath in and letting it all go.

And taking as much time as you like,

Slowly bringing your awareness back into the room and opening your eyes.

And just checking in with yourself.

How do you feel?

What was your breathing like?

How was the anchor process for you?

Up to here,

How you found it.

So just leave me a comment or send me a message.

Thank you for joining me and enjoy the rest of your day.

Reviews

Lovely, Tanya, and I’m delighted to find you and Julian here on IT! Special warm greetings to him and I look forward to experiencing each of your collaborations! 🙏💕🙏🌊🌅