Hi,
This is Ksenia and welcome to 5-minute sound meditation.
This is a short practice for when the mind feels busy.
Let's take a moment to find a comfortable position.
You can sit or lie down.
Let your body be supported.
Allow your shoulders to soften,
Your hands to rest easily.
If it feels comfortable,
You can close your eyes or keep them gently open.
Take a slightly deeper breath in and a soft breath out.
And one more.
Breathe in and breathe out.
There is nothing you need to stop.
Nothing you need to fix.
We are just going to listen.
Please bring your attention to sounds.
Any sounds.
Near or far.
Loud or quiet.
Just listen.
There is no need to look for a specific sound.
Just letting sounds come to you.
You might notice a sound and then it fades and another one appears.
We are just noticing this.
If the mind starts thinking,
Commenting or following a story,
That's completely okay.
Gently come back to listening to the next sound.
There is no need to hold on to any sound.
Just hearing and letting go.
Now you can let go of focusing only on sounds and just notice whatever is here.
Sounds,
Sensations,
Thoughts,
Emotions.
This whole experience.
Nothing needs to change.
Just letting everything be as it is.
Gently bring your attention back to your body.
Feel the support beneath you.
Take a slightly deeper breath in and a soft breath out.
And when you are ready,
You can slowly open your eyes.
If this practice resonated with you,
You might enjoy following me here on Insight Timing.
I'll be sharing more meditation in English,
Including an upcoming course Five Meditation Techniques.
It would be lovely to have you there.
Thank you for your practice today.
