Hi,
This is Ksenia and welcome to a practice from the Return to Yourself series.
Sometimes we spend so much time inside thoughts,
Responsibilities and tension that we slowly lose contact with ourselves.
And today we will be returning to ourselves through sound.
You can take a comfortable position.
There is no need to create perfect silence around you.
This practice is about allowing sounds to become part of the present moment.
To begin,
Simply notice that you are already here.
Notice your body.
Noted the breath.
The contact with the surface beneath you.
And take one slightly deeper inhale.
And a slow exhale.
And now gently allow attention to open to sounds.
There is no need to search for a particular sound.
Simply note the whole field of sound exactly as it is.
Perhaps you hear sounds in the room.
Outside noises.
Voices.
My voice in particular.
Wind or very subtle signs nearby.
There is no need to divide sounds into pleasant or unpleasant.
We're just observing them as they are.
You don't need to hold attention too tightly.
You can simply allow sounds to come to you.
I didn't know for sure.
Thank you.
If attention drifts into thinking,
That's okay.
At some point,
You simply notice it and gently open again to listening.
Sometimes we think we need complete silence in order to feel calm.
But sometimes steadiness appears not when everything becomes quiet,
But when we stop resisting the moment quite so much.
Now,
Please gradually widen attention again.
Noticing not only sounds but your breath.
Your body,
Body sensations and the space around you.
Thank you for practicing with me.
If this meditation was helpful,
You can save it or leave a short review.
It helps other people find these practices too.
And I'll be happy to see you in the next meditations from the Return to Yourself series.
