Get Sleepy: Sleep meditation and stories - A Soothing Sound Bath

Starting point is 00:00:00 Hey friends, welcome to Get Sleepy. Where we listen, we relax and we get sleepy. As always I'm your host Thomas, thanks for tuning in. In tonight's sleepy tale we'll be joining Elena as she attends a beautifully relaxing sound bath. This soothing experience, which is similar to a meditation, takes place in a cozy room in the countryside, in the north of England. It was written by Gemma and I'll be reading it to you. As a special treat, we've created an expanded soundscape to accompany the story. So as you listen, you'll be able to deeply immerse yourself in the experience and hopefully

Starting point is 00:01:00 drift off with its soothing effects. First though, a big thank you to Canva. Creating visual content is an essential part of what we do at Get Sleepy. Whether that's logos, episode images, social posts, or anything else you can imagine, Canva for Teams is our number one go-to tool. It's an incredible design platform that makes it easy to collaborate and design as a team, and the whole process is always creative, fun and straightforward. With Features designed for brand consistency, you can easily maintain your aesthetic and add your logos, fonts and colors to anything you

Starting point is 00:01:46 create. I particularly love the speed and ease Canva for Teams provides with their templates for any type of social posts across any platform, and it's so simple to share ideas with each other, all in one place. Collaborate with Canva for Teams. Right now you can get a free 45-day extended trial when you go to Canva.me slash Get Sleepy. That's C-A-N-V-A.me slash Get Sleepy for a free 45-day extended trial. Canver.me slash Get Sleepy. The very best way to experience the show is on our supporters' feet, Get Sleepy Premium. As well as playing your part to help us keep the show going, there are tons of great benefits for you to enjoy.

Starting point is 00:02:45 We now have over 500 full-length stories and meditations to help you drift off whenever you need them, and everything is 100% ad-free. As a premium supporter, you'll also receive a new bonus episode every Thursday, exclusive to Get Sleepy Premium. Tomorrow night Simon is back on the show and he'll be reading a story about a peaceful scenic island in the Italian region of Tuscany. To hear that and everything else on our premium feed, go to GetSleepy.com slash support. You'll have a 7 day free trial when you first sign

Starting point is 00:03:27 up. That's GetSleepy.com slash support or you can just follow the link in the show notes. Thank you so much for your support. Now, if you haven't already done so, put any physical distractions to one side. And laying in a position that allows you to breathe deeply and slowly, relax your jaw, your shoulders, your legs and any other areas where tension tends to hang around. Gradually slow your breathing, drawing in the air and noticing your chest and stomach expand. Then gently release it back out as the weight of your body sinks further into bed. As you enjoy that feeling of slowing down, imagine that the air you are breathing is enveloping you in a sense of peace and tranquility. And with the outbreath, you let go of anything destructive, like tension in the muscles, or becomes immersed in peaceful energy. Feel the softness of your pillow supporting your head as you let all the worries and concerns of the day fade away.

Starting point is 00:05:56 And as you continue to unwind, simply listen to my voice. It's time to begin tonight the lake district in the north of England. The safternoon, Elena is relaxing in her cozy living room, sitting on the pill E sofa. There isn't much else in this room other than a soft arm chair, a bookshelf filled with paperbacks and a lit grey stone fireplace. To the right of the fireplace, there's a window with a dark wood frame, which overlooks a small green field. There's a gap in the pale cream cartons, allowing a glimpse of a tree branch. The wall around the fireplace is decorated with clean magnetolia paint. The other three walls are covered in patterned wallpaper with embossed green and gold leaves. It's as though the greenery from outside is flowing inside.

Starting point is 00:08:07 Elaina enjoys feeling nature all around her as she patiently waits for the sound bath. Recently, she read online that soundbaths are becoming very popular. People lie down in a room and listen to different sounds designed to benefit health and well-being. When Elena read about it, she knew immediately that she wanted to try out this new experience. Everything she needs for the sound bath is already organized in the hallway nearby. She knows it won't be long before it's time to head off, but she still has a few moments to rest and enjoy the quietness of the cottage. Nothing can be heard other than the gentle whistle of the wind outside and the flames crackling in the fireplace. It's such a soothing noise,

Starting point is 00:09:30 Elaina thinks. The warmth from the fire wraps itself around her like a friendly hug. She She feels content and safe. Before long, Elena decides it's time to leave. She gets up from the sofa with a sense of anticipation, and after putting out the fire, she goes into the hallway. As it's chilly outside, Elena knows she'll need to wrap up. She slips on her very lined boots and carefully wraps her thick scarf around her neck. Then she puts on her purple quilted coat and slides a black leather glove onto each hand. Elaina bends down to pick up her things for the sound bath.

Starting point is 00:10:46 First she grabs her exercise mat and uses the attached strap to hang it over her shoulder. Then she picks up her pillow, her fleece blanket and her eye mask. Once she's ready, she leaves the house, locking the front door behind her and heads towards her car. Opening the boot, she places her belongings inside. The hall where the sound bath is being held is just a short drive away, set within rolling hills. Elena already knows the route, so she starts her car and pulls off the driveway. She already feels as though she has left some of her worries and troubles behind her. It is a beautiful scenic journey.

Starting point is 00:12:05 Even though it's getting dark, there is just enough light to see the delightful countryside. Elena follows the winding roads through the hilltops, with nothing but greenery all around her. The sun is setting on the horizon over the hills, offering a faint orange glow. Sheep happily graze on the grass on either side of the road. on either side of the road. Leaves fall from the trees, swaying down to the ground. Only five minutes later, Elena arrives at her destination. She pulls into the spacious gravel car park, the small stones crunching under the wheels. Then she chooses a spot and turns off the engine. After stepping out of the car, she opens the boot to collect her belongings.

Starting point is 00:13:29 She carefully lifts each item out one by one, before shutting the boot and locking the car. Then, she turns to face the hall. The building is made from light beige stone and has a pointed roof with a steeple towards the back. It seems as though this building is a converted church, Elena thinks to herself. There is a wooden arched door and a window above it. What was probably once stained glass has now been replaced with crystal clear glass. Alaina walks across the car park and heads towards the arch door. Stone scrunch

Starting point is 00:14:34 underneath her feet with every step. There's a sign on the door, welcome to this evening's relaxing sound bath. Alaina twists the metal knob to the left, then pushes the door open and steps through. Inside is a large hall with wooden flooring and cream-painted walls. Some of the church's original wooden beams stretch across the sloping ceiling. The curtains are drawn across all of the windows and the space is dimly let by the flicker of candles dotted around the room. Just like the gentle heat produced by these flames, there is an inviting warmth to the room, which Elaina feels as soon as she enters. In the center of the room are large gongs and other musical instruments, neatly laid out in a row. They are surrounded by ferridites attached to a wire that weaves between

Starting point is 00:16:11 the instruments. A glimmer from the lights reflects in the flooring below. The odd twinkle captures Elena's eye, like a shining star in the night sky. Other things in the room awaken Elena's senses and help her to be present. Is that the scent of lavender? She knows that lavender possesses calming properties, and this thought makes her feel artis immediately. Breathing in deeply, she carries her belongings across the room and looks for a place to set everything down, so she's ready for the sound bath. Other attendees smile at her with kindness in their eyes. Elaina feels very comfortable already. She finds a free space to settle and lays down

Starting point is 00:17:34 her mat, smoothing it out at the edges. Then she places her pillow above the mat and sits down. Gradually, she lies down, letting her arms and legs fall out to the side, and her head rest on the soft pillow. It feels like a fluffy cloud. She then pulls her blanket over her. The sound practitioner greets everyone with a smile and advises them all to make sure they are comfortable. She then walks to the light switch to dim the lighting further.

Starting point is 00:18:35 Elaina riggles slightly to ensure her body is comfy on the mat. She then closes her eyes and pulls down her eye mask. She remembers reading that this would help block out any distractions. The practitioner says that the sound bath is about to begin and will last for around an hour. Elaina smiles at the thought of getting to relax for and there's nothing to do. The practitioner explains that soundbuffs are considered to be a form of healing. meditative practice that originated in Tibet some 2,000 years ago. Soundbaths have recently gained popularity, says the practitioner, and lowered blood pressure among the benefits. Some even describe it as a mind-emptying activity.

Starting point is 00:20:19 Sound baths aim to envelop the participants in meditative sound waves, produced from a range of sources. These include singing bowls, gongs, chimes, and the human voice. This makes it possible to access deeper states of consciousness. There's no sound quite as relaxing as that of your own breath, says the practitioner. Your breath is your anchor. Next the practitioner asks everyone to focus on their breath. She says they should all inhale deeply, breathing in a feeling of calm and slowly exhale to release any remaining tension.

Starting point is 00:21:31 Elena happily obliges. As she does this, she feels as though her muscles are loosening. She forgets that the busy outside world exists, and she begins to drift and dream. After a minute, the practitioner gently hits one of the gongs with a mallet one of the gongs with a mallet to signal the beginning of the sound bath. It makes a while, then gradually fade. Before the noise completely disappears, the sound of wind chimes fills the air. The delicate tingling brings serenity with it. The hum of gongs returns as the backing sound to the wind chimes. The combination of the noises is pleasant and soothing. As a lena tunes into the sounds, they transport her into a deeper state of relaxation and a deeper state of calm. Her limbs begin to feel weightless, almost as if they are floating.

Starting point is 00:23:33 A new noise emerges, which sounds like waves crashing onto the sea shore. It's produced by something called the Ocean Drum. This is a round percussion instrument, edged with a frame. Inside the drum are metal beads. The practitioner holds the drum by the frame and gently tilts it in different directions. The metal beads inside roll over the base of the drum, replicating water washing over the shore. replicating water washing over the shore. As Alaina listens to this sound, she is transported back to her wonderful beach holiday in Bulgaria last year. She visualizes this peaceful setting in her mind. Healthy green-leafed palm trees and shrubs line the edge of the beach. A long stretch of golden sand borders a clear, turquoise ocean which looks infinite. The ocean meets the where the sky begins.

Starting point is 00:25:30 Elena imagines herself stepping onto the soft sand in her flip flops, before gently kicking them off. them off. As she walks, she fills the tiny grains between her toes. Then she sets down her towel and lies on top of it, with her feet and arms hanging just off the edges. She touches the sand, rubbing it in between her fingertips. It's slightly warm from the heat of the sun. There is also a warm glow on her skin and a pleasant breeze that travels through her hair. The sound of the waves lapping on the shore continues. It's so soothing, the light crash as the waves break and the shush sound as they flow back out. Now and then the tide comes in so far that it gently washes over a lainous feet before retreating back out. It's such a delightful feeling she thinks.

Starting point is 00:27:17 The noise of the ocean gets slightly louder as the daydream ends. slightly louder as the daydream ends. And Alaina gradually comes back to the room of the sound bar. She realizes that the ocean drum is still being played. Then, the sound gradually fades and all is quiet and peaceful for a minute. Now the only thing Elaina can hear is his haste that he breath. She focuses on this again, noticing the sound as she takes in the air, and the sound of her breath as it flows out of her nostrils. Before long, the sound of the singing bowls begins. These instruments sometimes referred to as Tibetan or Himalayan singing bowls are a type of bell made up of different

Starting point is 00:28:48 metals. They have long been used by Buddhist monks in meditation practice. They're said to promote relaxation and providing credible, healing properties. When struck with a mallet, they create a deep vibrating tone, like the ding of a bell. The tranquil sound ripples through the air, as lainas mind begins to wander again. The delicate tingle of the wind chimes returns. And a lainer daydreams imagining another scene. This time she is a fairy gliding freely through woodland air. Wind chimes dangle from the branches of trees around her making delightful sounds as they are blown in the breeze. The delicate tones from the metal tubes, carefully clanking together as the wind blows, are pleasantly relaxing. With her fairy wings, Elena floats and glides between them.

Starting point is 00:30:31 She feels so light and so weightless, yet supported by the air beneath her. The tall trees are all fairly close together and tower above her. Sunlight breaks through the gaps in the trees, shining on the earth below. A stream weaves between the trees. The water gently flows along, creating a gushing sound. The surface glitters in the sunlight. light. Elaina's fairy wings carry her downwards and she skims the water's surface until she can feel the small droplets in the air. A little way through the woodland, the trees become more spaced out. With greater distance between them, more sunlight creeps in. Increasingly, the trees are fewer and further between. Elena follows them until she reaches an open glade. In the middle of this opening is a cluster of camomile plants. Their bright yellow centers shine in the sunlight, encircled by pure white petals.

Starting point is 00:32:33 They look like larger versions of dazies. Camomile plants are known for encouraging relaxation and sleep. The sweet and fresh scent makes Elena feel at ease as she floats past them. She heads away from the open glade and back into a denser section of woodland, weaving in and out of the trees. Butterflies drift in and out of bushes below. Elena can hear the light flutter of their wings. Squirruals dash around on the woodland floor. Their tiny feet pit a patter across the ground as they run, chasing each other up the trees. Elena glides effortlessly above them, enjoying the show. A little further along, a majestic deer is standing behind a group of trees. Its brown coat camouflages it against the

Starting point is 00:34:09 bark, but its dark, twinkling eyes stand out clearly. The woodland is teeming with wildlife and it feels so magical. Elaina floats on through this stunning space. The wind chimes continue to sound in the distance, getting a bit quieter, and then quieter still. At last a bang on the gong brings Elena back to the room where the soundbath is taking place. She is aware of the space around her, yet still in a state of blissful semi-consciousness. More tones from the singing bowls fill the room. The lane as mine disclare. As she relaxes, she finds herself daydreaming about the sky.

Starting point is 00:35:40 It's evening now, so the sky outside must be dark. She can picture it in vivid detail. There is not a cloud inside, only stars scattered about, twinkling among the darkness. twinkling among the darkness. Some shine brighter and stand out while others are fainter flickering in the sky. Elaina pictures a beautiful and hushed sea of stars. The vision of the night sky gradually fades and a lainous mind empties once again. Meanwhile, her fellow attendees in the sound bath lie peacefully. They are all so still and relaxed, dotted about the room like cats lasing in the sunshine. No one has a care in the world. Once again, there's a deep, clear echo from the gong, followed by a high-pitched clink

Starting point is 00:37:18 of the wind chimes. This brings Elaine's attention back to the room. The noise is signal the end of the sound bath. The ringing of all the instruments stops and the room becomes silent for a while. There is only the gentle whisper of people's breathing. After a couple of minutes, the practitioner instructs everyone to slowly wiggle their fingers and toes. Elena does this, bringing her awareness back to her hands and feet. Then the practitioner tells everyone to gently open and blink their eyes. Elaina removes her eye mask and opens and closes her eyes a few times to help them adjust to the dim lighting of the room.

Starting point is 00:38:47 The first thing she sees is the familiar ceiling directly above her. Blind there for a moment, the laneer feels more relaxed than she has in a long while. She follows the practitioner's next set of instructions, carefully turning over onto her right side and lingering in this position for a moment. She then slowly pushes herself up with her hands and comes to sit in a cross-select position. The practitioner smiles warmly and thanks everyone for attending. They should all sleep well tonight, she says. Elena can already tell that she will have a good night's rest. The final noise that fills the room is a soft round of applause from all of the participants.

Starting point is 00:40:17 Smiles are exchanged as people begin to get up and stretch and pack away their things. The practitioner tells everyone to take their time to leave. Elaina slowly gets up and heads towards her car. Elena notices the temperature has dropped as she feels the coolness of the air on her face. She puts her things back in the boot of her car, opens the door and gets in. Then she starts the engine and puts the heating on to take away the chill. Elena makes her way home along the scenic route back to her cozy cottage. After just a short while she pulls up on the driveway, turns off the engine and gets out of the car. She collects her belongings out of the boot and walks up the driveway.

Starting point is 00:42:13 When she turns the key to the front door, it opens with a slight creek. The Lena steps into the welcoming atmosphere of the cottage and heads straight upstairs for her bed. Her eyelids feel heavy and her body is ready for sleep. Once she reaches her bedroom, she places her things carefully on the floor, knowing that she can deal with them tomorrow. For now, all she needs to do is rest. Elaina gets changed into her nightwear, pulls back the covers and climbs into bed. She positions herself comfortably under the duvet, feeling protected by the warmth it provides. Then she takes a deep breath and closes her eyes. Her body starts to sink into the mattress as though she is back on her mat at the sound bath, what a relaxing experience she has had.

Starting point is 00:43:55 Alaina feels incredibly lucky and content. Her eyes stay shut while her lips form a slight smile. She is so comfortable and untroubled. And soon enough she peacefully drifts off to sleep, knowing that she will wake, failing Revitalized tomorrow. you ... ... ... ... you ... you ... ... ... ... I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room.

Starting point is 00:48:54 I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. I'm going to go to the next room. ... ... ... ... you ... ... you you you

Get Sleepy: Sleep meditation and stories - A Soothing Sound Bath

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