Hello and welcome to this short sound awareness exercise.
We will explore the world of sounds.
Find a comfortable posture where you are sitting,
Lying down and gently close your eyes.
Let the sounds guide you throughout this mindfulness journey.
The sound of bells will mark the beginning and the end of this exercise.
Enjoy.
Begin by bringing your awareness inside your body.
Notice the movements the body makes as you breathe in and breathe out.
Feel your belly rise with each inhalation and fall as you exhale.
Sense the expansion of your chest as you breathe in and its deflation and relaxation as you breathe out.
Pay attention to the coolness feel inside your nostrils during inhalation and the slight warmth feel during exhalation.
Shift your attention to the sounds around you.
Instead of actively seeking them out,
Allow them to come naturally.
Sounds will arise and then fade away naturally.
Simply hear each sound without labeling it.
Where there is a car passing,
Birds songs or raindrops,
Treat it as a pure sound.
No need to identify its source,
Just pay attention to the sound as it is.
Now pay attention to the proximity of each sound.
Is this sound near or distant?
Mentally acknowledge whether the sound feels close or far without associating it with any specific object.
Remember,
We are focusing on the sound itself,
Not its origin.
Keep listening attentively and notice the proximity or distance of the sounds you can hear around you.
Is it near or distant?
Let's now observe the direction from which sounds arrive.
Can you tell what direction the sound is coming from?
Is it from your right,
Left,
Above,
Below?
Where does this sound come from?
Keep yourself curious about the sounds in your environment.
Is this sound you can hear right now,
Is it near or distant?
What direction does this sound come from?
Is this sound you can hear right now,
Is it near or distant?
What direction does it come from?
Is it from your right,
Left,
Above,
Below?
Where does this sound come from?
Where does this sound come from?
Is this sound near or distant?
Is it from your right,
Left,
Above,
Below?
Where does this sound come from?
