Please do some breathing exercises before laying down for the meditation. At least 5 slow and deep belly breaths. In through the nose for a count of 4, hold for 1 second and exhale for count of 6, if possible. Humming the exhale is also fun substitution. That is what my son does. This is a Sound Bath specifically for falling asleep as there is no "waking up" sequence at the end (FYI).
Some background: Sound Baths are a combination of restorative yoga, meditation and a sacred sound concert. They have been shown to reduce stress, enable deep relaxation, enhance creativity, possibly uplift the spirit and help with insomnia. Sound Meditations slow down your brainwaves and guide you into a deep meditative state or altered state of consciousness. Participants lay down comfortably and then are “immersed” in the sounds, vibrations and harmonics of the instruments. Gongs, Himalayan bowls, crystal singing bowls, tuning forks and shamanic percussion instruments are played in a clinically tested, therapeutic sequence to maximize benefits. No previous knowledge or experience is required. Sound is a very accessible form of meditation where benefits are usually experienced right after the first session. As my teacher likes to say, “simply lay down and bathe in the sound.”
Gary Posner is an award-winning composer, musician, educator and Certified Sound Therapist, earning his degree from The British Academy of Sound Therapy (BAST). For the last three years, he has been facilitating weekly Immersive Sound Bath Meditation for the students, teachers and staff at The American School in London as well as regular Immersive Sound Bath Meditations at Rosslyn Hill Chapel — a 400 year old Unitarian chapel in London, England. Most recently he started facilitating BAST style Sound Bath Meditations in the Westchester/Southern Connecticut area.
Gary taught, studied and played music all over the world. He composed music for HBO, Cinemax, ESPN, Court TV, Tru TV, Discovery Channel, National Geographic, and History Channel. In addition, he toured and recorded with Tom Tom Club, Talking Heads, Peter Gabriel, Lou Reed, The Grateful Dead, Ziggy Marley, Keith Richards, Debbie Harry, The Ramones, Television, The Fine Young Cannibals, The Gypsy Kings, Robert Palmer and Roberta Flack.