Welcome!
I'm Kath,
And I'm glad you could join today's meditation.
This is the first installment of our Moments of Mindfulness series,
Where we supplement our formal sitting practice with more moments of mindful awareness in our daily lives.
I invite you now to find an area that's close to nature.
This might be in a garden,
On your balcony,
Or even just by a window.
You might also choose to do this meditation when you're at your favorite park or trail.
Since we'll be listening to the sounds around us,
You may want to play this track directly from your device without any earphones or headphones.
Once you're all set up and ready to start,
Please find a comfortable position,
Either sitting or lying down.
Maintain a straight back so you're relaxed and alert at the same time.
Let your arms rest where they naturally fall,
In the position you've chosen for today.
You can also move your body here and do some gentle stretches or twists,
Or any adjustments that feel right for you.
Take a few deep breaths to settle in.
Breathing in through the nose,
And breathing out through the mouth.
Letting go of any tension in the body,
Any distractions or obligations that are still on your mind.
Give yourself this gift and allow yourself to fully arrive in the present moment.
If you feel safe and at ease,
You have the option to close your eyes here,
Or you could also maintain a soft gaze,
Looking a few meters ahead of you.
As you continue to breathe,
Start to become aware of the sounds of nature around you.
Without analysing or judging or labelling them,
Simply notice their presence.
You might hear wind blowing through the trees,
Rustling leaves,
Insects buzzing,
Birds chirping,
Or silence.
Take your time to be with whatever's there.
If you find that your mind has wandered,
This is perfectly fine.
Simply bring your attention back to the sounds around you.
Maybe trace the sounds as they come up and observe them as they fade away.
If you're in a city,
You might also hear vehicles passing by,
Other people talking,
The hum of your fan,
Heater or AC,
Or a plane flying by.
Notice if there is any resistance to these sounds.
See if you can let go of any judgment that's there for you.
These sounds are in the present moment,
So they are welcome here too.
Continue listening to your surroundings and notice how the sounds constantly change and evolve.
Allow your attention to expand outward,
Listening to subtle sounds in the distance.
What is the farthest sound you can hear?
In a moment,
We'll shift our attention a bit.
I invite you to choose one sound you'd like to explore more deeply.
Once you have it,
Observe the qualities of this particular sound.
Is it loud or soft?
Does the volume change?
Can you sense which direction the sound is coming from?
Can you hear different layers of this sound?
Allow yourself to become more attuned to its subtleties.
If your mind is distracted,
Again simply notice and gently bring your awareness back to the sound you've chosen.
We are coming to the end of the guided portion of this meditation,
But please feel free to take as much time as you'd like to stay here and continue listening to the sounds around you.
Either zooming out to hear different sounds as they come and go,
Or exploring the nuances of a specific sound.
Once you're ready,
If your eyes are closed,
You can gently open them and slowly come out of this practice.
Thank you for joining me today.
Know that you can always pause,
Listen to the sounds around you to come home to your inner refuge.
May you feel peaceful and connected as you go about the rest of your day.
