Guided Yoga Nidra Practice + Sound Bath With Tara Atwood
by Tara Atwood
Discover relaxation in a virtual environment with this unique Guided Meditation and Sound Bath Experience with renowned International Sound Therapist, Tara Atwood. This practice works wonders for stress relief, insomnia, anxiety, chronic pain, and even depression. Roll out that yoga mat (or blanket), and settle in for some meditation + sound therapy, a 2,500-year-old wellness practice, using Ancient Tibetan Singing Bowls and healing Crystal Alchemy Bowls.
Transcript
So hi everyone,
Welcome to tonight's meditation and sound bath.
My name is Tara Atwood and I am a sound therapist and meditation teacher.
I've taught all around the world teaching people the power of the pause,
Simply through the act of meditating and sound therapy.
I'm excited to put on tonight's event in light of what's happening on the planet.
Tonight's virtual event likely includes people from all different countries and it's a reminder of our differences,
Distances,
And also how connected we truly are in these differences and distances as a planet.
That in our own home we could be sharing together an experience with people from all over the world.
In moments of uncertainty it's a good time to practice mindfulness.
The practice of mindfulness helps us remain in the present and melt away worries of the future and of the past.
Tonight is an opportunity to gift to yourself this pause and allow your mind and body to be at peace.
So without further ado let's begin our practice.
Tonight is all about relaxing.
All I want to do is help you relax physically,
Emotionally,
And spiritually.
So we'll start with a yoga nidra which is this yogi sleep and it's really a great way to relax the mind and the body and we'll do a little scan so you can feel different parts of the body and deepen yourself into relaxation on your own.
We'll then roll into the sound bath.
So to begin please find a comfortable space lying on your back.
You can do this in the comfort of your own bed or you can lie on the floor.
Just please be sure that the space that you lie down in allows you to have the opportunity to spread completely out.
So you don't want to feel any restriction whatsoever.
You really want to have your legs and your arms spread out,
Your feet relaxed so the feet aren't touching anything,
A wall or anything.
You can have a pillow under your head if that's comfortable,
A bolster or a pillow under the knees.
This helps to remove pressure from the lower back and sometimes it's just a little comfortable for the body.
I encourage you to have a blanket over you or at least one nearby when you meditate the body becomes so relaxed that the temperature also drops so you'll feel cold oftentimes.
And finally if you'd like to cover your eyes we are doing this in the evening so perhaps shutting a light off,
Maybe putting something over the eyes like an eye mask,
An eye pillow.
If you don't have either of those you can always just use something simple like a t-shirt or something like that.
But I always like to have something over the eyes to again remove the distraction.
And I'll give you a few moments to just get into that space.
You'll find that relaxing space.
As you've settled into the space notice if there's areas of the body that feel tense to you.
Take stock from the top of your head through the navel and down to the toes.
Notice where there's pieces and parts of the body that just feel tight and tense.
And allow yourself to settle in.
Allow the tension to kind of melt away and maybe just settle in five,
Ten percent deeper than you already are.
Allow the eyes to gently close bringing the awareness within the body.
When you close your eyes you allow yourself to remove any distraction of the outside world.
Closing the eyes allows you to tune in to what's happening inside.
Bring awareness to your jaw.
And if you find tension in the jaw just allow it to relax a little bit more.
You can release the tongue from the roof of your mouth.
Bring awareness to the cheeks and allow the cheeks to really relax.
Bringing awareness to the forehead and allowing any tension in the forehead to melt away.
Begin to notice the space between the eyes and the eyebrows.
Does this space feel tense and if it does allow that area to relax?
Throughout our practice I want you to really focus on this space between the eyes.
Your third eye.
This is the space that holds your intuition and is really a peak within the body.
Within your being.
What's happening on the inside.
Because you focus on the third eye with your eyes closed you may start to see colors.
You may start to see movement.
Use this as a focal point from distraction.
Allow the third eye to be your focal point.
And begin to connect to the breath.
The breath is your anchor from thoughts and distractions and whenever the mind starts to create stories,
Starts to think and starts to drift off just bring it back to the breath.
Bring it back to the focal point of your third eye.
Meditation and mindfulness is an aid for discovering your original way of being.
The very joy of just being alive in this present moment without having to prove or achieve anything but just be.
As you lie on your backs with your eyes closed feel the stillness of the body and of the mind.
The stillness of the body and of the mind brings a sense of calmness to you through which all energy can slowly flow throughout the body.
Begin to bring awareness to the shoulders and allow the right and left shoulder to really fall to the earth beneath releasing any tension and any effort.
Truly letting go to all that is.
Our shoulders carry so much weight throughout the day,
Fears,
Anxieties,
Pain and anger.
Tonight allow that all to release from the shoulders and allow the mind and body to be free of any heaviness mentally,
Physically or emotionally.
Moving the awareness down through the arms,
Allowing both arms to fall to the earth beneath you palms facing up.
Moving the awareness from the right shoulder down to the right upper arm into the right elbow,
The forearm,
The wrist,
The palm of the right hand,
The right thumb,
The second finger,
The third finger,
The fourth finger,
The fifth finger.
Moving the awareness to the left thumb,
The second finger,
The third finger,
The fourth finger,
The fifth finger,
The palm of the left hand,
The left wrist,
The forearm,
The left elbow,
The upper arm into the left shoulder.
Moving the awareness down through the spine.
Feeling the upper back and the lower back and how it feels against the earth beneath you.
Settling in deeper as you release any tension in the back and the spine.
Moving the awareness to the belly and the navel.
Feeling the rise and fall of the belly with each and every breath.
Your breath is your life force.
It cleanses the body and it makes you relax.
Moving the awareness down through the hips and the legs,
Allowing both legs to fall to the earth beneath you,
Surrendering all weight.
Allowing the legs to fall heavy.
Feeling the ground beneath you,
Knowing it's holding you and you're safe where you are in this very moment.
All is okay.
All is at peace.
Bringing the awareness from the right hip down through the right thigh into the right knee,
To the shin and the calf.
Awareness in the right ankle,
The heel,
The sole of the foot,
All the way to the tips of the toes.
The sole of the left foot,
The heel,
The left ankle,
The left calf,
And the shin.
Awareness moving into the left knee,
The thigh,
And into the left hip.
All energy is flowing throughout the body.
You're completely relaxed.
And bringing the awareness straight back to the breath.
As you inhale through the nostrils,
Feel the belly rise.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
Every inhale cleanses the body.
Every exhale allows you to fall deeper and deeper into relaxation.
The breath becoming slow and steady.
When the mind wanders,
Allow the thoughts to pass as if they were a cloud in the sky,
Focusing on the breath,
Focusing on the third eye.
As you exhale through the nostrils,
Feel the belly rise.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you exhale through the nostrils,
Feel the navel fall towards the spine.
As you lie there,
Continue to focus on the breath,
Allowing yourself to focus on the rhythm and depth of your breathing.
Feeling and noticing the change of your body and your mind.
Take a deep breath in through the nostrils and release out of the mouth.
Do that together two more times.
Inhale through the nostrils.
Deep breath out of the mouth.
One last time,
Inhale through the nostrils.
Close our practice.
I want to leave you with a few affirmations.
You can repeat after me,
Should they resonate with you.
You can just repeat them in the mind.
I am enough.
I am where I am meant to be.
The universe has my back always.
Life happens for me,
Not to me.
I'll end our practice there.
Thank you so much for spending your evening with me.
4.6 (117)
Recent Reviews
willa
April 2, 2022
SPECTACULAR!!!💫✨I added this to a playlist so i can listen many more times. Thank you very much for this recording!
Ellen
November 28, 2020
This was awesome! Recommended by a friend. Thank you!
Gail
April 3, 2020
Love this. Not experienced a sound bath along with a nidra. Delightful. Thank you!