This beautiful bowl has lovely deep tones and is especially useful for bringing your awareness back to your body and calming the mind

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Our aim is to keep the meditation simple and achievable and allow you to experience the sound in your own way; simple guidelines for the meditation are set out below.

Sit in a comfortable position for you, allow your shoulders to drop and rest your hands in your lap or on your knees., keeping your body relaxed with your back straight perhaps leaning a little away from the back of your chair

Take a few deep breaths allowing your out-breath to be longer than your in-breath, feel the rise and fall of your body as you breathe in and out.

Return to your body breathing naturally, feel the rhythm of your body, the familiar movement of breathing

Now place your attention on the sound of the bowl, fully focus on the sound, following each strike

Notice the quality of the sound, how the sound pulses gently before it disappears

Notice if the sound affects any part of your body more than another

As you listen to the sound of the bowl notice your mind calming and your body relaxing

When your mind wanders as it will do, bring your attention back to your breath for a moment or two, notice the familiar rise and fall of your body then focus again on the sound

Notice how your body feels at the end of this sound meditation

Notice if there have been particular thoughts that you have
Give yourself a couple of minutes to simply sit before beginning gentle movements, perhaps gently rubbing your hands together, flexing your toes and circling your ankles

Finally place your hands together over your heart area and acknowledge this time you've given yourself to relax and refresh

Om Shanti, Shanti, Shanti

Best wishes - Pam and Jurek

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