This is a short five-minute meditation to practice with sound as an anchor and explore if and how it works for us.
So let's start by finding a comfortable position,
Relaxed yet alert.
You can sit down,
Or if there are feelings of tiredness or feeling fidgety,
Laying down,
Standing,
Or even walking slowly can be helpful.
And closing the eyes can help us shut out external stimulation,
Or we can keep our eyes open,
Maybe looking downward if we're feeling a bit tired or if it just feels better right now.
Following our own personal needs is what's best.
There's no wrong way to do this.
And anything shared in this meditation is an invitation.
Try it out.
Take what works and adjust in any way that feels supportive.
This is all about noticing what's helpful and what's not.
We're practicing to tap into our own wisdom and trusting it,
So please don't do anything that doesn't feel safe or supportive.
Inviting us to start by moving the body a little to help it get settled,
Especially if feeling any tension or restlessness.
Rolling the shoulders,
Maybe shrugging them up by the ears a few times and dropping them.
Moving the neck from side to side,
Or rolling the wrists and ankles.
And then settling in,
Noticing if there are any areas of tension left that want to relax,
And inviting them to do that.
We're going to start wherever we are right now.
So if there's tension,
Restlessness,
Tiredness,
Or whatever feelings are here now,
It's okay.
That's exactly where we can start this practice today.
Start noticing the sound of the waves.
Hearing the waves increasing in sound as they come in,
And decreasing in sound as they go out.
Noticing if we can hear the space between the sounds before the next wave comes in.
And we explore how the sound feels.
Is it pleasant?
Is it unpleasant?
Is it neutral?
It's really common to experience lots of thoughts.
Noticing if our mind is racing and taking us away from the waves.
See if we can come back here right now to the sound of the waves coming in and out.
And when you're ready,
Slowly coming back into the room and ending this meditation.
