Sound Meditation For Relaxation & Listening

Welcome to practice.

This is Kylie.

For this meditation please have yourself lying down.

If this is a comfortable position for you,

Obviously lie down so that maybe in the next 30 minutes you can allow your body to fully relax.

If lying down is not for you,

Maybe sit up,

But we're always trying to find a place of relaxation here.

Maybe placing something underneath your knees,

Maybe a pillow,

Eye masks are always a bit delicious if you have one handy,

So that you can really immerse yourself,

You know,

Take that step back,

You know.

As part of this let's turn our phones off onto do not disturb,

Make sure you're in a safe spot,

Doors are closed,

All that sort of good stuff.

All right.

Now as you nestle into your chosen place,

Just notice any little kinks or uncomfortable body parts that need a little bit more support.

Sometimes we need a little bit more movement,

Maybe an extra pillow.

And as we meet ourself or yourself in practice today,

Try to give yourself permission that if you need to move or you need to stretch or you need to change the shape that you've chosen,

Please don't get stuck in this silly rule that you can't move,

You can.

Bringing in an attitude of active listening to both your body and to your sound,

Any sound that may come up,

Just being present to that.

Just breathing in.

Taking your time to settle into this position.

Again,

We've got this beautiful open attitude.

Very comfortable,

Just take as much time as what you need to get yourself settled.

I like to use earphones,

You know,

That sometimes is lovely too.

And as you slowly drop into your position just a little deeper,

Begin to establish an even breath in your body.

Let's inhale together now,

Just take a long languid and slow inhale.

And just as deliberate on the breath out.

Ah,

Just smoothly releasing that breath from your body.

Taking your time with the inhale here,

Go again,

There's no rush.

And then gently unwinding the breath out.

Go again,

One more round,

The whistle,

Slow intake of breath in.

And just a more conscious,

Long,

Slow breath out.

Maybe noticing the involvement as you continue to breathe,

Of the involvement of your whole body as you breathe.

How your ribs move,

How your chest moves,

Your belly,

Into your back and into your shoulders.

Breathing sometimes is a whole body thing.

As your breath moves to the background,

Notice any sounds with an open and accepting ear that may be around you,

To be the sounds of your household.

Sounds in the distance,

Allow them just to be a drone,

Just to be there,

Don't get caught up in them if you can,

Especially if it's your family,

Just don't get caught up.

Maybe you can notice any smells that might be close.

Maybe you've just cooked dinner,

Maybe someone else is cooking dinner.

Maybe you've got a nice scent of flowers.

Maybe you've got a scented candle in the corner.

And the clothing and the blankets and the things that touch your skin,

The weight of the blanket maybe,

Its weight,

Its texture,

Its softness.

Just be interested to see how it touches the skin and how our clothing comforts our body.

The warmth that brings to our own relaxed being.

And as your outer world begins to dim,

It means that you can tune into your own being.

Just tuning into that soft effervescence of you.

It's this place where you actually don't need to be anybody,

You don't need to do anything.

You can just be.

No one's looking,

No one's judging,

No one actually really cares except for you.

The place where we can just be.

If any thoughts begin to creep into your mind,

Try not to get tangled in the fixing or the thinking or the solving.

Just keep softly returning and kindly to your meditation,

Checking back in maybe with your breath,

Checking back in maybe with any feelings or sensations.

Quite often there's this tug of war between our busy world and our meditation,

But it really is only one breath away from always coming back,

Just remember that.

And in with your next connected and very intentional breath,

Just integrate further from this busy outer world,

Deeper into your safe inner world,

To the edge of your own inner universe.

Breathing to the edge,

The edge where tension can just dissolve and disappear.

Big whole body breath now.

Feel the tension,

Feel the anxiety,

Feel any worry,

Feel any stress,

Just let that go.

Six breaths on your own now.

Just taking your time.

As you continue to rest here,

Not doing anything,

Sense into yourself this inner world of your own,

Your own personal haven for your own rest,

Your own haven for replenishment and a returning to yourself.

One moment at a time,

One breath at a time,

We keep coming back.

And directing your attention to the edge of your body,

And just tracing the outer edge of your body in your own mind's eye.

Just begin at your left shoulder,

Just imagining your left shoulder wherever it is,

And just slowly trace down to your hip,

Down that left leg,

Down the left side,

Across the left toes,

And to the right toes.

Maybe a little squeeze here,

So that you can inhabit your feet just a little bit more.

And moving up the side of your right leg.

And when you get to your hip,

Just notice if there's any tension that is lingering somewhere,

And just invite that tension just to loosen itself off.

And as we meander now up from our right hip,

Moving to right shoulder.

And then up and over the side of your right ear,

Over your crown.

Then back down to that left shoulder.

Just notice any parts of you that maybe you need to retrace.

Some parts of ourselves sometimes just need to be sent a little bit more awareness to.

Maybe they need to be felt a little more.

And with a breath,

So that we can feel into our spine.

As we breathe in,

We're taking a dreamy breath that really expands through our spine,

Down to our belly.

And there's this invitation to even just bury and relieve any tension and anxiety that may sit here through our belly space.

Like a compass,

Hearing and sensing to your north the vibrations that ripple at the edge of your crown,

And to your east of your body,

Where the stillness of sunrise is this beautiful quality of calm that you may feel.

To the west of your body,

Where the sunset that unhurriedly owns its own unique beauty,

Become part of that relaxed feeling.

And to your south,

The vibrations and energetic storehouse where strength and stability hold and support you on the tough days.

Soaking all of this up.

And releasing into a full body surrender,

Where all the vibrations reset in ourselves.

Permission to get fully lost inside yourself.

And when our time is up,

I'll just gently let you know,

Because you'll hear the chimes as a little reminder.

Taking your time now to slowly emerge back into your own world.

There's no rush.

Just begin by noticing any sounds that may be around you.

The hustle of your household.

Just noises signaling that life actually happens beyond where we are.

We don't have to engage just yet though.

This is slow integration back.

Before you move too much,

Just check in with any feelings or sensations that may have just surfaced in our time that we've spent together.

Just reflecting for a moment.

Sometimes it's nice just to move and stretch if that feels good for you.

If you are a journaler,

Grab your pen and pencil.

But sometimes maybe just taking your time to sit up and reorient yourself into what's ahead.

Just take your time.

So just slowly now just coming to sit up or if you've been lying down or if you're sitting up just a bit of a stretch.

And if you're at the beginning of your day,

Maybe tune into an intention that just feels right for you for the day.

If you are blissfully at the end of your day,

Try and get it at the end of your day,

Enjoy rolling over and goodnight from all of us.

Maybe you've been had a sneaky little 30 minutes in the middle of your day.

And if that's the case,

Maybe just bring in an attitude of readiness to progress your day in a new reset frame of mind.

Giving yourself a little bit of self care,

Maybe in the hustle of work.

Now,

Everybody,

From my patch in the sunlight in our shared universe,

Please take from this meditation all that served and resonated and leave behind anything that didn't serve.

Namaste,

My friends.