Hello,
Welcome to this meditation led by Claudia Silas,
A mindful movement and meditation teacher.
To begin with today,
Just choosing a comfortable seated position,
Sitting on a chair or on the floor,
With a tall spine,
Your shoulders relaxing down away from your ears.
If sitting is not available or comfortable for you,
You can also lie down.
I advise that you practice this meditation without headphones so that you can hear what's going on around you.
Just take a few moments to let your body settle wherever you are.
Notice the connection of your body against the chair,
The floor,
The bed,
Wherever you are,
Becoming more aware of that connection and allowing your body to settle down.
Feel yourself slowing down and pausing.
And in this space of pause,
This place of stillness,
Becoming aware of the gentle breath as it moves in your body.
Rising and falling naturally,
Easily.
And feeling that awareness of your breath in the background.
But I want you to become more aware of the sounds that you can hear in your space.
Not to search or strain to hear these sounds,
But just allow whatever is present around you in this moment to be more vivid in your awareness.
And now,
You're aware of sounds that are present always and also sounds that come and go.
And now,
You're aware of sounds that are very close to you as well as sounds that are much further away from you.
As well as sounds that are much further away from you.
There may be moments of pause or stillness where there are no sounds and just allow that to be.
And rather than attributing any meaning or story or judgement about the sounds you hear,
See if you can notice their texture,
Their quality,
Their tempo,
Their rhythm,
Building up your own personal soundscape.
There may be moments of pause or stillness where there are no sounds and just allow that to be.
And now,
You're aware of sounds that are much further away from you as well as sounds that are much further away from you.
And now,
You're aware of sounds that are much further away from you as well as sounds that are much further away from you.
Now,
As this is a task of mindfulness,
You may notice that your mind does wander away from what you're doing from time to time.
And when you catch yourself in these moments,
I just want you to bring your awareness back to the sounds,
Your soundscape.
No need to question where your mind has been or make any kind of judgement about that.
The moment that you catch yourself,
Catch that moment you've drifted away is the moment of mindfulness.
And you can just come back to your task of noticing the sounds,
Of noticing your personal soundscape.
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Sometimes we think that we need to have silence or peace to practice mindfulness meditation.
But actually,
You can find awareness in all moments,
Even in chaos or perceived noise.
You can use sound as a tool to bring you into your present moment,
No matter where you are.
So gently beginning to soften your awareness and come back to the breath for a few moments.
We'll finish today with three breaths in through the nose,
Out through the mouth.
So taking a deep breath in and letting it go.
Two more breaths like that.
Last one.
Big breath in.
And exhaling all the way out.
Take as much time as you need to adjust to the space around you now.
And thank you for practicing with me.
Enjoy the rest of your day.
