Sounds are a good mindfulness tool we can leverage to investigate our feelings and emotions,
As they are always available,
And they also bring us back to the present moment.
In this exercise,
We will investigate all the kinds of emotions,
Feelings a sound may make us feel,
And how our mind and body respond to it.
I hope you enjoy the experience.
Ok,
Get yourself ready by finding a posture that makes you feel comfortable,
Relaxed and alert to the sound around you.
If you need to do an adjustment,
Do it now.
It's not a big deal if you need to adjust your body again during any time of this exercise,
But do it mindfully,
Aware of your movements.
Begin by taking a few breaths to connect to your body.
Keep watching the movements and the sensations of the breath as you inhale and exhale.
Do this without controlling the breath.
Just watch the body breathing in and out naturally in its own rhythm.
Feel the movements and the breath is created inside your body as the air comes in,
And goes out,
And out,
In,
And out.
Bring your awareness now to the sounds around you.
Perhaps a particular sound brings you some memories?
How are they felt in the body?
Acknowledge and accept the felt sensations,
The memories,
With kindness.
Then move your awareness straight back to what your ears can hear next.
Let the sounds naturally choose you instead of you searching out for them.
As you notice a sound,
You may ask yourself,
How does this sound make me feel?
How does this sound make me feel?
You may feel threatened,
Relaxed,
Agitated,
Peaceful,
Angry,
Nervous,
Nostalgic,
Sad,
Happy,
Irritated.
The sound may also not bring you any kind of emotion or bodily sensation at all,
And that's fine too.
Let this experience be spontaneous without you trying to search for emotions or feelings.
Just notice what happens in your body and mind as your awareness takes notice of a sound.
Follow the sound from the very beginning to the very end until you can no longer hear it,
And pay attention to what it brings to your mind and how your body responds to it,
If anything at all.
As you listen to the sound,
Remember that the sound is not responsible for your emotions.
The sound is just an outside auditory stimulus.
It has nothing to do with your emotional associations with it.
Be open to taking it as a new experience.
As you listen to the sound from beginning to end,
Ask yourself,
How does this sound make me feel,
If anything at all?
How does this sound make me feel?
What does this sound bring to me?
Does this sound bring me any memory,
Emotions or feelings?
How is my body responding to this sound?
What does this sound bring to me?
How is my body responding to this sound?
Does this sound bring me any memory,
Emotions or feelings?
What's my emotional experience?
What's my experience with this sound,
If any at all?
How my body is responding to it?
