Sounds & Breath Guided Meditation

Focus attention on distant sounds, then slowly bring in the circle of awareness until the attention is on the breath. Features a period of silence.

Transcript

Bring yourself to lay on your back with your knees resting on a bolster or directly on the floor,

Whichever feels right to you today.

The arms are several inches from your body,

Arms facing up to the ceiling,

Chin is slightly tucked and the neck and shoulders are relaxed.

You will be here for about 15 minutes so make sure you are comfortable and warm enough.

Gently close your eyes,

Start to focus your attention on any sounds you can hear but try not to assign any label or identity to them,

Just let the sounds reach your ears and observe their presence without judgement.

Begin with sounds you could hear outside your body,

Spreading your awareness to the most distant sounds you can hear and giving them your full attention.

If you find yourself getting distracted or caught up in other thoughts,

Just let them drift away,

Gently returning your attention to the sounds.

Now let the distant sounds fade away and bring your awareness closer to sounds inside the building.

If the sound is constant,

Attend to it without judgement,

If it rises and dissolves,

Notice this before moving on to the next sound.

Begin to bring your circle of awareness closer to sounds inside this room.

If there are no sounds,

Then listen to the silence and its own special qualities.

If you have any questions or comments,

Please feel free to contact me.

Now bring your focus to the sound of your breath without changing the pattern of breathing in any way.

Be aware of the breath entering your nose and the coolness of the air when you inhale.

When you exhale,

Feel the warmth of the air on the inside of your nose or perhaps the top lip.

Notice the pause between your breaths and the stillness that can be found here.

Continue your meditation on the breath for the next few minutes,

Allowing any thoughts that arise to float away without judgement,

Gently returning your mind to your breath.

Now,

Any thoughts of others could reflect some of your movements or actions in the Yeast finite space of the Earth.

You you you you you you you you you you comfortable seated position you you

Reviews

To prevent others disturbing their restful state to check the timer, I would like to advise that you are gently bought back after the period of silence and it ends about 10 seconds after she guides you to thank yourself. (I read feedback below saying there should be a gong at the end so found myself unable to relax fully.)

Nice! Good slow pace. One I can do myself later. Thank you.