Let's try to find a comfortable position.
Though if you like to stand up and do this exercise or any other of the exercises,
That's very welcome.
Whichever position we are taking physically,
Let's try to settle into our bodies.
If we are easily distracted by our thoughts,
Let's send our awareness into the belly,
Observing the movement of the belly while we are breathing and also sensing the air in the nostrils,
The flow of your breath.
We also want to practice our ears.
We want to tune into those sounds around us regardless where we are and listen.
We just want to listen to the sounds around us and to the sounds within us,
Which most likely will be the sounds of your thoughts.
Your thoughts have a vibration which does create a sound.
Might be disturbing.
It might be subtle,
Subtle sound.
We might be distracted by the sound of our thoughts.
Whatever it is,
Let's just become aware of the sounds on your left ear,
By your left ear,
And the sounds by your right ear.
And then we switch from the left to the right and we circle around,
And not just around our head but around our body.
We try to connect to all the sounds around us and being completely open to what that actually means.
And we try to let the sounds merge with each other.
So your inner thoughts,
The inner sounds of your thoughts are merging with the outer sounds you can perceive.
And then we try to just pay attention to the sounds around us and see how that supports to clear the mind.
Because we want to try to clear our minds to be empty and still and pure so we can work with our sacred sound.
Whenever we feel we come back to the sound of our thoughts,
Try to connect to the sound around you.
Any sound.
It can be the sound of your fridge.
As I'm here in nature,
It's easy for me to connect to the sounds of nature and observe how we can switch from the sound of our thoughts to the sound around us.
Now we want to experience to work with our inner sacred sound.
So we will combine free toning and using the vowels,
Whatever suits you for your exploration.
What is important is that we are plugging our ears now.
So you can either do that with your hands or you can take your ear plugs if you have some and put them into your ears.
Not yet.
But once we are ready to start,
You want to have your ears plugged.
And I actually highly recommend to use the free toning for this exploration.
So the essence of diving into exploring your inner sacred sound is to be neutral,
Be in the flow and just be present with what comes up.
And the moment we are plugging our ears,
We most likely experience the sensation of really being within ourselves,
As if a little personality of yourself,
A little Bettina is within my body creating sounds.
So I just invite you to discover that and how you're feeling with that.
Because it's really just about feeling and sensing.
And if we have done that for a couple of minutes,
Then we dive into perceiving.
It becomes more mysterious where we are going even beyond feeling our sound in our body.
We are diving into perception.
So now when you're ready,
Plug your ears.
And we're going to free tone or as I said,
You can also use the vowels,
You can use humming sounds,
Whatever is coming from within.
And we're going to do that for two or three minutes.
After two or three minutes,
You can take out your earplugs or unplug your ears.
And we finish this exercise.
Though if you continue practicing this by yourself,
You can do this up to five or six minutes or even longer if you like to.
So let's plug our ears and we begin.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Eeeeee.
Ahhhh.
Ahhhh.
Eeeeee.
Ahhhh.
Eeeeee.
Ahhhh.
Ahhhh.
Unplug your ears.
Just notice how it feels to have the ears open again.
Notice if while you were doing the sounding and you had your ears plugged,
If you could sense that you have like little eyes in your ears looking into the inside.
So when you're doing this exercise just observe what might happen.
You might notice that if you have a low pitch using low pitch sounds that you feel those sounds more in the lower parts of your body.
And if we raise our pitch,
You might feel those sounds in the upper part of the body and into your head.
Also you might notice if you do this for a longer time and maybe also more regularly,
Like every day or every second day,
You're diving into perception.
Where something else is coming with what you are experiencing or feeling through the sound in your body.
Sound always comes with something else that is up to us to perceive.
And only you can find that out what that is.
Enjoy the practice.
