Hello beautiful inside timer friends.
Welcome to this guided relaxation and sound bath.
My name is Catriona and today I'm going to bring you on a journey of relaxation and then a journey of sound.
So our session today will begin with a nice long guided relaxation where I'll talk you through relaxing all of the different points in the body and then we will go on a sound bath journey where I will introduce a different range of sounds from many different sound healing instruments that I have around me here and your role is to simply enjoy the different sounds,
The experience and just allow them to wash over you.
So I will be using crystal bowls,
Himalayan singing bowls,
A drum,
Some gongs,
Some chimes and just allowing these vibrations and resonances which are different for all of the different instruments to just move through your body and work their magic.
So we know that sound healing is very powerful at rejuvenating the body,
It can actually influence the body right down to a cellular level and even through the medium of listening online.
So I recommend getting a good pair of headphones or a nice good quality speaker close by and using that to enhance the vibration that you're about to receive.
My request to you is that you allow the sounds just to happen as they arise,
Just like clouds floating by the sky and not to be involved in the thinking process,
Allowing the thinking mind to take a back seat here,
Just allowing the different sounds to move through the different vibrations and resonances to move through giving way to the next one and the next one.
If there's any sound that you don't like of course feel free to lower the volume or to forward on this recording.
This is your practice so allow it to really work for you.
Also I invite you to take a few minutes before we begin to get really comfortable so set up your space.
This is a nice long relaxation,
It's a nice full length long guided relaxation with a sound bath.
So you're gifting yourself this time so seeing that you can really benefit from it as much as possible.
So maybe using anything that you need,
A nice eye bag,
Maybe you've got a bolster or support under your knees,
You might like to jump into your bed for this if it's towards bedtime or during the day is fine too.
Whatever position you're in just checking that you can be really supported,
Really comfortable so that you will be in a space of receptivity.
You'll be in a space of surrender,
Letting go of tension and then open to receive the process,
Receive the therapy that is sound healing.
I also invite you to create a little bit of extra space after this session to maybe just be in a quiet zone.
It's also nice to do this at night time before sleep and maybe just staying away from technology for a little bit of time afterwards to really allow the benefits to move deeply into the body.
So I hope you really enjoy the session.
At the end of the sound you will hear there'll be a period of silence.
Don't worry if you fall asleep,
The sound healing will still happen.
The vibrations and resonances will still do their magic but I will guide you back at the end of a short period of sound,
A short period of silence at the very end.
I'll guide you back with my voice.
So take your time creating the space,
Creating this time giving yourself permission to fully be here,
Get comfortable and let's begin.
So inviting you to find that really comfortable position of the body,
Checking what feels good for you.
Then we're going to just sense and feel into what we call the grounding points and these are the parts of the body that are meeting the surface beneath you.
So if you're lying on your back,
Probably the back of your head,
The parts of your spine that are meeting the surface beneath you,
Maybe it's your yoga mat or your bed,
The back of the pelvis,
Backs of the legs.
And just invite those grounding points to the anchors so can the body begin to settle its weight.
We're going to take what we call the releasing breath now,
So breathing in through the nose and just inviting a nice long deep letting go,
Just letting go of your day,
Letting go of anything that does not need to be here in this time that is just for you.
Two or three of these releasing breaths just to let go.
Now we're going to go on a journey through the body relaxing all of the parts of the body as we move through.
So bringing your attention right down to the feet and toes,
Can you relax all of the toes,
The tops of the feet,
The soles of the feet,
The heels,
The ankles.
And then inviting that wave of relaxation to move up through the lower legs to the knees and just sensing the kneecap,
Can you soften,
Maybe there's a little bit of space at the back of the knees.
And that wave of relaxation now moving up through the legs,
The thighs,
The backs of the thighs,
Right into the space at the hips,
Into the pelvis,
Left and right sides.
And then just sensing that the whole weight of the legs,
Pelvis right down through the legs,
Down to the feet and toes are heavy now relaxing,
Letting go.
Can you now bring that wave of relaxation through from the pelvis,
Just sensing the tailbone,
The sacrum,
The center of the pelvis there at the back and then traveling up through on a journey through the spine,
Through all of the vertebrae from the lower back,
Middle back,
Upper back into the back of the neck and the head.
And just seeing if one by one these vertebrae that work so hard in supporting us,
They can begin to give weight to the space beneath you,
Give weight to the earth.
Receive support,
Becoming heavy,
Beginning to melt that weight of the body now into the support.
Relaxing the left and right sides of the spine,
The ribs on the back,
All of the muscles along the back,
Back of the shoulder blades.
And then bringing your attention to the shoulders,
Allowing a wave of relaxation to move from those shoulders all the way down through the arms,
Upper arms,
Elbows,
Lower arms,
Wrists,
Palms of the hands,
Whole area of the hands right out to the fingers and fingertips.
Take your time to allow this wave of relaxation again now from the shoulders all the way down to the fingers,
Fingertips.
So both arms now heavy,
Both hands just in a nice position that we're not holding tension so softening,
Maybe allowing the palms to be open.
So the two palms open to receive relaxation.
Bringing your attention now to the front of the body,
The lower belly,
The navel,
The upper belly,
And just we're going to invite a few breaths here into the body,
Into the navel,
Into that space.
So breathing a little bit deeper,
Call this abdominal breathing.
This is the relaxed breath,
Breathing into the belly and then softening with the exhale.
Just do three or four of these.
Just feeling the space below the navel beginning to soften and float with the in-breath coming up,
Coming in,
Filling and then the out-breath that releasing softening,
Letting the muscles of the abdomen give way to relaxation now.
Feeling spacious as the movement of breath,
The breath just floats in and out relaxing the space around the lungs.
Feeling the little rhythm of the breath here,
The front ribs,
That heart space all the way up to the collarbones and just feeling front and back,
The whole area of your torso now,
And just feeling the whole area of your body.
Just feeling the whole area of your body,
The whole area of your body,
The whole area of your body,
Up to the collarbones and just feeling front and back,
The whole area of your torso now.
Connected.
Relaxing on into the back of the head,
The crown of the head,
The forehead,
The eyebrows,
The eyes,
Even the little muscles around the eyes and then that wave of relaxation moving down through the cheeks,
Around to the ears,
Down to the jaw,
All the way into the mouth,
Relaxing the tongue on the lower palate and just settling in.
We're just going to take a few breaths here,
Just nice deep breaths releasing them,
Seeing if there's any more letting go that can happen as we transition towards our sound bath experience.
Feeling the rhythm of your own breath,
This is the first rhythm that we connect to on our journey today.
Feeling the rhythm of your breath,
Not needing to change it in any way,
Just meeting yourself in this moment as you are.
Nothing to be done,
Nothing to be added or taken away,
Just simply meeting the simplicity of your breathing body,
The rhythm of your breath,
As we prepare to move into deeper relaxation through our sound healing journey.
So settling in for the vibrations,
The sounds,
Enjoy.
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