Bedtime Meditation (With Singing Bowl)

This bedtime meditation features the 4-7-8 breathing technique with a singing bowl tuned to the heart chakra. A quick and easy audio to use when you want to put your heart and mind at ease. Use this track as a step in your nighttime routine!

Transcript

Hi everyone, Welcome back to the channel. If you're new here, My name is Juanita Borges, AKA the Caramel Yogi. And if you're not, Welcome back my free range humans. Tonight is all about a nice calming meditation before sleeping and to hopefully enhance some journeys with the use of the Sinking Bowl. So I do have my heart chakra Sinking Bowl here today. And just to get started, I want you to find a comfortable place on your bed or maybe on the ground with a pillow or cushion to keep you comforted. And go ahead and find yourself there, Making sure no clothes are tugging on you or have any jewelry that could get in the way of you feeling comfortable. So a breathwork we will be introducing today or something you'll be familiar with is the 4-7-8 breathing technique, Which I used in my anxiety video, Which should be linked in the corner. But I'll be going from scratch, So don't worry if you haven't tried it before. Let's go ahead and get grounded here. You can close your eyes to your outward gaze. Take a nice deep inhale in. Exhale, Sigh it out. Let's do that one more time. Nice deep inhale in. Exhale, Sigh it out. Exhale, Sigh it out. I want you to slightly part your lips so they're not touching. You can feel your teeth just slightly separate from the top and bottom row, Smoothing out the space within the forehead so you're not making any faces. Maybe a half smile goes across your face. And from here, I want you to take a nice deep inhale, Bringing shoulders to the ears. Exhale, Relax them back and down, Pulling the shoulder blades together. Now that we're here, You can bring your hands to just come onto the body. So palms against the body in some way can be on your knees, Thighs. Or maybe today you opt for the left hand over the heart, Right hand over the belly. Noticing your breath where it is today. And since we are preparing for sleep, I want you to go ahead and set an intention for how do you want your sleep to be, How you want it to feel. Do you wanna get eight hours of sleep? Do you just wanna feel more rested when you wake up? Just go ahead and set that intention now. And if nothing is coming to mind just yet, I welcome you to share in my intention. My intention is I will feel completely refreshed and energized when I wake from my sleep. And I'll just keep repeating that in my head or just coming back to it whenever I'm feeling a little bit more energy going through my body at this time. Keeping the eyes closed, Noticing your breath. Let's begin to welcome in that 4-7-8 breathing. So with 4-7-8 breathing, We inhaling for a count of four, Holding that breath for a count of seven, And exhaling for a count of eight. For our holds tonight, I will be using the singing bowl to help with those counts. If you feel like that's holding your breath too long, Feel free to exhale. But just something a little special to help you along your journey. So as soon as you're ready, Let's take a nice cleansing breath, Take a nice deep inhale. Exhale, Side out. Let's begin with our 4-7-8. So go ahead, Inhale again for four counts. Two, Three, Four. And we're gonna hold for seven. Two, Three, Four. Inhale for eight, Two, Three, Four, Five, Six, Seven, Eight. Let's take an inhale just to cleanse. Exhale, Side out. Let's do that one more time. Same exact thing, Inhale for four, Hold for seven, Exhale for eight. This time I will be slowing down the counts with my singing bowl, But you'll still do seven. So you'll probably hear four from this, But seven, You keep counting. I'll be keeping counting too. When you're ready, Let's get a nice deep inhale. Two, Three, Four. Hold for seven. Exhale for eight, Two, Three, Four, Five, Six, Seven, Eight. And right back into it, Inhale for four, Two, Three, Four. Hold for seven, Two. Exhale for eight, Two, Three, Four, Five, Six, Seven, Eight. Cleansing inhale this time. Exhale. Wherever your hands lay on your body, You can go ahead, Bring your hands, Just warm themselves up. Bringing them together, Just rubbing as fast as you can. And with your eyes closed, I want you to bring the palms of your hands onto the eyelids and just allow that warmth to just sit in. You can look from side to side, Maybe making circles to clockwise direction and counterclockwise. Just allow the warmth of your hands to comfort. I want you to go ahead and have your eyes look to 12 o'clock and over to three, And down at six, Over to nine. And as you bring your hands back to on your hearts or on your knees or thighs, Just let them go to the knees or thighs. I want your attention to float back to the forefront of your mind, Affirming your sleep, Maybe affirming your dreams. You can continue to maybe add just one more affirmation, Saying I will get good sleep. I will have good dreams. I'm a dreamer even. And just allow your breath to find comfort in this, Manifesting that rest for you. Let's take a nice deep breath in. Exhale, Side out. And from this moment, I invite you to bring hands together in Anjali Mudra or prayer hands, Having the thumbs connect to your heart space. Feeling your heartbeat, The breath now calm, Inviting sleep and well restedness into our nightly routine. And now, I want you to take a deep breath in. I want you to feel the breath of your heart and inviting sleep and well restedness into our nightly routine. I invite you to bring hands up towards your third eye, Pressing the thumbs there for clarity of thought, Maybe even clarity of dreams. And allow the hands to move towards your lips for clarity of speech. And then again, Allow the hands to meet the heart center for clarity of divine action. I thank you so much for sharing your nightly routine with me. And may you continue to embrace your radiance and your sleep. Ase. You slowly blink your eyes open. And I hope you have sweet dreams. And I will see you next time. Bye.