Welcome to this sound journey.
Take a few moments to get really comfortable.
You may choose to lie down,
Sit in a chair,
Whatever feels right for you.
Now softly and gently close your eyes.
Keep your eyes closed for the duration of this practice.
Start to take some nice big breaths.
In through your nose and out through your mouth.
We're using our breath to arrive ready for our practice.
To bring our awareness into the present moment.
Taking some nice big wholesome,
Healing,
Calming breaths.
In through the nose and out through the mouth.
In through your nose and out through the mouth.
In through your nose and out through the mouth.
In through your nose and out through the mouth.
Now relaxing all your efforts.
Taking a few moments to just simply be.
A few moments just for you.
Now bringing your awareness to your natural breath.
Your witness looking inward.
Watching.
Feeling.
Sensing.
Your natural spontaneous breath.
With each and every exhale,
Sense your body letting go of tension,
Tightness.
Your muscles are becoming softer.
You're starting to feel more and more relaxed.
We'll now start the rotation of consciousness.
As I call out parts of your body,
Visualize a blue star or flame in that area.
Remembering there's no physical movement for this practice.
Visualizing a blue star or flame in the center of your forehead.
The center of your throat.
Right shoulder.
Right elbow.
Right wrist.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Right wrist.
Right elbow.
Right shoulder.
The center of your throat.
Left shoulder.
Left elbow.
Left wrist.
Left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Left wrist.
Left elbow.
Left shoulder.
The center of the throat.
The center of the chest.
Right chest.
The center of the chest.
Left chest.
The center of the chest.
Navel.
Pubis.
Right hip.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right little toe.
Right ankle.
Right knee.
Right hip.
Pubis.
Left hip.
Left knee.
Left ankle.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left little toe.
Left ankle.
Left knee.
Left hip.
Pubis.
Navel.
The center of the chest.
The center of the throat.
The center of the forehead.
Now bringing your awareness back to your breath.
Your breath is completely natural.
Your breath is completely automatic.
You're a witness looking inward.
Watching.
Feeling.
Sensing.
Your natural spontaneous breath.
With every inhale visualize a white light travelling from your feet to the crown of your head on the inhale.
And sinking from the crown of your head to your feet on the exhale.
Now let's counter breath backwards from 54.
Inhale 54.
The light travels from your feet to your crown.
Exhale 54.
The light sinks from your crown to your feet.
Inhale 53.
The light travels up.
Exhale 53.
The light sinks back down.
Counting your breath backwards from 54.
If you lose your way or reach zero,
Simply return to 54.
Remains T you you you you you you you you you you you you you you you Now relaxing all your efforts Leaving the breath behind Leaving the count behind Taking a few moments to just simply be Now bringing your awareness back to your body Your body is resting in complete stillness Keeping your eyes closed and your body still Now becoming aware of the tips of your toes The ends of your fingers the crown of your head and and everything in between Now with your eyes closed slowly and softly start to wake your body up Wiggling and stretching and moving in any way that feels right for you Waking your body up slowly and softly If you're lying down you may want to make your way to a seated position with your eyes closed Now placing your hands in a prayer posture Rub your hands together Build some heat some friction Now place your hands in a prayer posture Now place your hands just in front of your eyes Feel the heat feel the warmth radiate from your hands Slowly and softly start to open your eyes Taking some time to get used to the light in the room once again Now gently sinking your hands back into a prayer posture And bow to yourself Satnam this sound journey is now complete
