Awareness Of Sounds

This is a guided meditation for awareness of sounds. Becoming aware and present of the moment and hearing all the sounds outside and inside and noticing any sensations these bring to the body and mind. This practice helps noticing the sounds

Transcript

Hello, My name is Amita Goyal and welcome back to today's guided meditation session on sitting meditation with awareness of sounds. So let's begin. Sitting in an erect and dignified posture, Lowering the eyes or closing them, Whatever is comfortable for you at this moment. Allow your hands to rest on your legs or on your lap, Bringing your awareness to sounds. Notice the sounds in this room, Sounds outside the room and sounds near and far. Not making any efforts to listen to the sounds, Simply allow the sounds to come to you. This is pure hearing. Now start noticing when the mind gets distracted with a story. Planning, Memories, Thoughts of anticipation, Regrets, Blames and gently and firmly with kindness for yourself, Redirect your minds to the sound. Notice your thoughts and notice if your mind is moved to any of the judgments like, I like this sound or I don't like the sound or see if you can allow yourself to continue hearing regardless of your present likes or dislikes. As you continue noticing these sounds, Bring awareness to the silence between the sounds, Just listening to whatever is coming to you in the form of sounds. And in the last few moments of this meditation, See if you can allow yourself to rest and nourish yourself by being right here, Being present to whatever is going to unfold, Accepting yourself exactly as you are and accepting everyone around you, Including those difficult people in your life for exactly as they are. Extending with your thoughts, Kindness and compassion towards them. Again, See yourself to rest. Allow yourself to nourish by being right in this moment, Present to whatever is unfolding, Accepting yourself exactly as you are and accepting everyone around you, Including those difficult people in your life for exactly who they are and extend your thoughts with kindness and compassion to them. Let's take a deep breath in and a deep breath out. And when you're ready, Bring back your attention to the room. Allow your body to stretch. Breathe deeply, Releasing with the out-breath whatever you don't need right now. And with each in-breath, Bring in new energy into your body. With each in-breath, Bring in new energy into your body. Thank you so much for meditating with me today and you have a good rest of the day. Thanks. Thank you. Thank you.