Welcome to X Yoga's Guided Meditations.
My name is Alex Ure and today I'll be guiding you through a sound meditation.
Sound meditations are very good for anyone who's just starting out with their meditation practice or even if you are a more advanced practitioner,
If you're feeling a little bit distracted,
This gives you something concrete to focus on.
I'll be guiding you from sound to sound essentially and we'll be working on our concentration and our non-attachment to each sound.
So start by just turning off any music or any TV that you have on and find somewhere that's quiet but there's still things going on around you,
Outside of the room you're in,
Within the room you're in.
I recommend either lying down on your back for this meditation or sitting up against a wall.
So finding a comfortable position that you know you'll be able to stay fairly still in the entire time.
Once you've found that position,
Just getting any wiggles out,
Any fidgets out.
Let's start by taking three to five deep breaths.
Breathing into the belly all the way up to the collarbones.
Breathing out from the collarbones all the way down to the belly.
Then start by drawing your attention to your ears.
Your physical ears.
Feeling where they are in relation to you.
And then tuning into your sense of sound and hearing.
So without really searching for any sound,
Just noticing what sounds are coming to you.
Maybe to start with sounds you are focusing on.
And then continue to focus on all sounds that are currently in your awareness.
Try not to add any labeling or story to the sounds.
So as you hear a sound,
Just hear it for what it is,
A noise.
Let it go without thinking,
Oh,
That's a car driving by or,
Oh,
Those are my kids talking in the next room.
Listening without creating story.
Now adding on another layer of focus.
See if you can only hear the furthest sound away from you.
Only hearing the sound that is the furthest from you.
Let go of that.
Come one step closer and see if you can only hear the sounds that are just outside of the room that you are in.
Now,
Moving in one step closer.
Only hear sounds that are inside the room you are in.
Hearing the sounds within the room you're in.
Still not adding story or a label to any sound,
Just letting them come and letting them go.
Finally,
See if you can tune out all other sounds.
Finally,
See if you can tune out all other sounds,
So that you are only hearing the sound of your own breath.
Not creating an exaggerated sound of the breath.
Just listening for the natural sound that already exists.
And holding your breath in this sound for a little bit longer than the rest.
So every time you get distracted by another sound or anything else,
Just come back without judgment to that whisper of the breath.
Now,
The natural moments of practice is always a good idea.
Thank you for listening to this meditation.
Namaste.
