Welcome to the sound meditation.
First find a comfortable place on the floor where you can lie and be undisturbed for the next 20 or so minutes.
Feel the feeling of the floor underneath you.
Feel the feeling of support.
Feel your breath as it moves in and out of your body.
Notice if you hear any sounds in your environment.
Sounds from outside the room.
Sounds from inside the room.
Simply become aware of them as they enter and exit your awareness.
Begin to relax the body.
Slowly scanning the body from your feet,
Up your ankles,
Your calves,
Your knees.
Noticing any tension.
Beginning to let go of some of this tension.
Begin to elongate your breath.
Feeling your stomach rising and falling.
Noticing the sound you're hearing as it's moving around your body.
Noticing the muscles of your face.
Feeling your shoulders melt into the ground underneath you.
Noticing if there's anything you need to let go of mentally in order to be present.
Begin to let go of some of this tension.
And take a long,
Slow,
Deep breath in through your nose.
Breathe slowly out through your mouth.
Take another long,
Slow,
Deep breath in through your nose.
And breathe out through your mouth.
Take one final breath in through your nose.
Hold.
And with a sigh,
Breathe out through your mouth.
Take a few moments to set an intention.
For today's meditation.
An idea you'd like to explore.
A feeling.
Something you'd like to let go of.
Say your intention to yourself three times.
Imagine letting it go.
Imagine letting it go.
Notice the pulsations of the bulb.
And remain present by paying attention to how they undulate up and down.
To what different tones you hear.
And when you notice your mind has traveled elsewhere,
Simply come back to the sound of the bubbles,
To whatever sound you're hearing.
Sensoeler wrecking You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You Listen to this instrument.
The fine details that you hear in me.
You You You You You You You You You You You You You You You You You You You You You Take a long,
Slow,
Deep breath in through your nose.
Breathe out with a sigh.
You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You Thanks for taking this time out of your day to meditate and to listen.
Have a peaceful and enjoyable rest of your day.
Thank you.
