Hello and welcome to another guided contemplation exercise led by Leo Maceo.
I am a psychotherapist and the author of That Place Within,
An experiential self-discovery mindfulness program,
Blending Western and Eastern wisdom and psychology with creative healing activities and contemplative exercise.
I hope you enjoy this experience.
Our mindfulness exercise today is an exploration of the sounds.
We are going to explore the qualities of the sounds we hear around us.
If they are loud or low,
Rough or gentle,
Calming or agitated,
It's a good way to open our curiosity and keep us grounded in the here and now,
In the present,
Interested about what is happening in the environment.
If you are not already in your meditation position,
I'll give you a short time so that you can get in a position,
A posture that makes you feel comfortable and relaxed,
But keep yourself alert to what's happening around you throughout the exercise.
We begin,
As usual,
By connecting ourselves with our bodies,
By moving our awareness to the breath.
Take three deep breaths,
Feeling the air coming into your body and out your body as you inhale and exhale,
In,
Feeling the air coming in your body,
Out.
Once again,
Inhale and exhale,
Relaxing your body and mind.
In this exercise,
We will try to notice the qualities of the sounds that catch our awareness.
As your ears catch a sound,
Stay with it and,
Using your curiosity,
Try to notice if it is near or distant,
Long or short,
Rough or smooth,
Calm or agitated,
Fast or slow,
Strong or weak,
Loud or quiet.
That's our job today.
So keep yourself really very quiet and listen to whatever sound that is around you.
You don't need to go searching for the sounds,
Just let them come to you naturally.
Keep attentive to sounds.
Is this sound near or distant,
Long,
Short?
Is it rough or smooth,
The texture of the sound you are listening,
You are hearing right now?
Is it calming or it makes you feel agitated,
It's a kind of an agitated kind of sound?
Is it fast or slow,
Strong or weak,
Loud or quiet?
Is this sound heavy or light,
Deep or shallow?
Does it have color,
A timbre?
Just keep your curiosity open and,
Of course,
Remember to move your awareness back to sounds,
Back to what we are doing right now.
You will notice that your mind has drifted,
As it will.
We are not interested here in classifying the sound.
If it is a dog or if it is a car,
If it's the sound of whatever,
We don't associate the sound with the object that produces the sound.
We are interested in the quality of the sound.
Keep your ears open and as you hear a sound,
As a sound comes to you,
Then you just ask yourself,
Is it rough or smooth?
Is it a calming or agitated sound?
Is it fast,
Slow,
Strong,
Weak,
Loud,
Quiet,
Heavy,
Deep,
Shallow?
The color comes to mind when I hear the sound.
What's the timbre of the sound?
Does it bring up an image?
Let the sound come to you.
This is a very important kind of exercise because it is a tool that is available anytime to us.
It brings us back to the present.
Anytime we realize that we are away with the fairies,
We can use this very simple mind awareness tool to bring us back to the present.
Keep listening to the sounds around you.
Let them come to you.
This exercise is now complete.
Thank you for letting me guide you.
Take care.
