Welcome to the Bodhi Soul Guided Meditation Sessions and Session 2 of the Fundamentals of Meditation,
A six-week meditation program for real life,
Where you'll be learning how to integrate the aspects of calmness,
Focused awareness,
And an open attitude into your everyday life.
This session is an introduction to acknowledging sounds without judgment or attachment,
And learning to hear sounds and acknowledge the distraction in an non-judgmental way without attaching to them,
You're able to access meditation even when you can't find a quiet space,
Which for most of us is more often than not.
Let's begin by finding a comfortable position,
Either seated or lying down.
One where you're alert yet relaxed.
If you're lying down,
Allow your arms to be away from your body,
Your feet to fall open to each side.
If you're seated,
Relax your shoulders down and rest your palms on your thighs.
Let's make any final adjustments here to get comfortable.
And when you're ready,
Closing your eyes and bringing your awareness to your breath.
Start by taking a few deep inhalations in through your nose and out through your mouth.
Again,
Inhaling deeply in through your nose and exhaling out through your mouth.
Now allow your breath to come back to its natural rhythm.
Not forcing or judging,
Just simply breathing.
Start to notice the sound of your breath as it moves in and out of your nostrils.
Bring your awareness to any other sounds you may be hearing.
Noises near and far away.
Not assigning a label of good or bad,
Just noticing.
Allow the sounds to come and go freely without judgment.
When your mind wanders,
Bring your awareness back to the sound of your breath.
And again,
Begin to allow the other sounds to just be there.
Start to bring your awareness back to your surroundings now,
Back to the support beneath you.
To finish,
Let's take one deep inhalation and exhalation.
And when you're ready,
Gently opening your eyes.
Namaste.
