Welcome to Sound and Yoga.
Throughout this sound healing meditation,
You will be guided to allow the body,
Mind,
And soul to fully relax as you reset the frequencies and vibrations in your body.
Please begin by lying down on your back and relax in a comfortable position with your palms facing up and your feet falling gently out to the side.
Position your head comfortably with your head and neck in a neutral position.
Feel free to place a blanket under your head or a bolster under your knees.
Whatever you choose to feel comfortable and at ease.
Now begin to soften or close your eyes and allow your body to slowly relax and settle into the space surrounding you.
Coming to a place of stillness and remaining still throughout the practice.
If you notice discomfort anywhere in your body at any time,
First observe.
If it continues to bother you,
Make any necessary adjustment and then come back to a place of stillness.
Begin by taking a deep breath and as you exhale,
Let go of all worries and distracting thoughts.
Allow your mind to completely relax and follow the sound of my voice throughout the practice as the other sounds around you begin to harmonize your body.
Notice the natural coming and going of your breath.
Expanding your abdomen with each inhale and deflating with each exhale.
With each exhale a deeper settling,
A deeper sense of well-being and a deeper release of the day.
Feel the natural pulse and throb of the life force working throughout your body as you breathe in and as you breathe out.
Feel the natural and beautiful sensations of each inhale and each exhale.
The flows of energy and sensations.
Now allow the sound and the easy rhythm of your breath to fully relax your body.
Allowing each breath to flow through you like a rolling wave in the ocean.
Begin to observe sounds outside and inside the room.
Feel awareness of your body from the crown of your head to the tips of your toes.
Now is the time to set your intention.
This can be an intention,
An affirmation or a positive statement that you state to yourself in the present tense.
Repeat your intention or affirmation in your mind three times with full awareness,
Sincerity and faith.
As you expect and affirm,
Every desire you declare will manifest in your life.
We will now begin a journey of sensory awareness throughout the body.
You will transfer your awareness to different parts of your physical body while remaining still.
Allow your mind to quickly transition from part to part.
As you remain alert,
It is not necessary to strain to follow my voice.
This should be a relaxing journey throughout the different parts of your body.
You might think of the part of the body or see it in your mind's eye.
Whichever you find easier,
But you do not need to move your body as it is mentioned.
The practice will begin on the right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now go to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole right leg.
The whole left leg.
The whole right arm.
Whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body.
Remaining awake and aware.
Feel your whole physical body resting.
Completely still and relaxed.
Softening and sinking.
Visualize your body fully relaxed and resting on the earth.
Return your awareness to your breath.
Feel the gentle rise and fall of your chest,
Ribcage,
And abdomen.
With each slow breath,
Feel the nourishing energy of the breath flowing through you.
Visualize the front of your body and the space between your navel and throat.
Begin to visualize your breathing rising from the navel to the throat.
Return your awareness to your breath.
Feel the gentle rise and fall of your chest,
Ribcage,
And abdomen.
With each slow breath,
Feel the nourishing energy of the breath flowing through you.
Visualize the front of your body and the space between your navel and your throat.
Begin to visualize your breathing rising from the navel to the throat.
With each inhale and slowly descending with each exhale.
Now listen to the soft sound of your breath.
And notice how it sounds and feels as your breath is moving through you easily.
Without effort.
Continue to visualize your breath rising from your navel to your throat.
And begin to count your breath.
Descending from 10 to 1.
Inhale,
Breath rising 10.
Exhale,
Breath descending 10.
Inhale,
Breath rising 9.
Exhale,
Breath descending 9.
Continue on with your breathing.
Maintaining awareness.
If you lose track of the counting,
You can begin again at 10.
Now return from the practice of counting.
And begin to awaken the sensation of heat in your body.
Imagine you are outside on a scorching hot sunny day.
You can feel the sweat running down your body.
Feel the intense heat on your skin.
Even your clothes are so hot from the blazing sun.
They begin to heat up on your skin.
Now allow the sensation of heat to fade away.
Experience the sensation of intense cold.
Imagine you are standing in the snow.
With no shoes on your feet.
Visualize the goosebumps rising on your skin.
Your whole body shivering.
Now allow the sensation of cold to fade away.
Awaken the sensation of being wet.
You are walking outside in a jungle.
During a torrential rain.
And water is dripping from your hair and face.
Your drenched clothes are sticking to your skin.
Allow the sweat sensation to dissipate.
Experience the sensation of being dry.
You are standing outside in the desert.
Your skin feels parched.
And it tingles from the lack of moisture.
Your throat is so dry.
You are craving just a single drop of water.
Now allow the sensation of intense dryness to leave you.
Concentrate on the space in front of your closed eyelids.
In this space,
You begin to notice the screen of your mind.
This screen expands as high and wide and as distant as the eye can see.
Concentrate on this mind screen.
And become aware of any colors,
Patterns,
Or light you may see.
Whatever you see manifested by your mind.
Continue to be aware of this space.
But do not become involved.
Practice detached awareness only.
Now allow your inner resource to emerge.
This can be a special place where you feel secure and at ease.
Your inner resource is a personal safe haven.
Where you feel safe,
Secure,
At ease,
And experience complete peace of mind.
This can be a real or imagined place.
So feel free to use images to help you develop your inner resource.
You might remember a time where you were walking in nature.
Or sitting on a quiet beach.
Or a bench.
Perhaps a time you were laughing with friends.
Hugging someone you love.
Or petting an animal.
A place where you feel a deep sense of peace.
Now awaken these sensations in your body.
Whatever your inner resource is,
Imagine it using all of your senses.
Noticing the sounds.
The smells.
The taste.
The colors and shapes that are present.
Sensing feelings of security,
Ease,
And well-being.
As you imagine your own personal safe haven.
Experiencing feelings of security within you that are always available at a moment's notice.
As you do this,
You might note in your body where you feel relaxed.
Know that you can return to this place of well-being at any time during daily life.
Or during your practice.
When you wish to feel secure.
Calm.
And at ease.
As you remain at this place,
This inner resource.
Your place of well-being.
Allow this feeling to radiate all around you.
Deep contentment.
Grounded.
Safe.
And secure.
Share the wonderful light you carry in your heart.
As you think of all the people in the world that you love.
You might imagine sending them that golden light that you have pouring through your heart.
You may even imagine the people within this world who could use some extra light in their lives.
And you send it to them too.
As you do this,
Imagine all the world sending light back to you.
While you send it out to them.
Feeling this sense of peace.
Peace and well-being.
Within your heart.
And within your body.
You might now remember your intention or affirmation from the beginning of practice.
And perhaps repeat this to yourself now.
Coming back to the feeling of your breath flowing in and out.
Maintaining your awareness of breath.
While at the same time developing your awareness of your physical body.
Your body is so relaxed.
And you deserve to rest.
Nourish this feeling as the sounds permeate through your senses.
Meditation Music Begin to experience the feeling of gratitude.
For taking this time for yourself today.
Welcoming and loving yourself.
Sending gratitude to your entire body.
From the tips of your toes.
Up to the crown of your head.
You might begin to find small mindful movements in your fingers and toes.
Taking your time knowing there's no hurry.
You may begin to roll over onto one side and rest on your side for just a few breaths.
Before taking a slow and mindful transition.
Back up to a seat.
With so much love and gratitude.
Thank you so much.
