Hey there,
Welcome to a 10 minute guided meditation on sounds.
Find yourself in a comfortable position,
Maybe seated or lying down with a nice long spine,
Allowing the breath to move easily in and out through the nose,
And begin by settling,
Landing in the present moment,
Beginning to turn your attention to your immediate environment,
What's around you,
And also what is within you.
Allow the eyes to gaze straight ahead and soften and eventually close if you're comfortable doing so.
Let the breath continue to move in and out through the nose,
It might feel nice to roll your shoulders back a few times,
Inviting some relaxation into your body.
Notice the surface between your body and whatever it is you are sitting on or laying down on,
Bringing your awareness to any sensation of contact or touch,
Any pressure,
And then begin to notice any sounds you hear.
What are the sounds in your environment?
And as you listen you might notice your mind has a tendency to want to label,
Categorize,
See if you can acknowledge that tendency and come back to listening.
Instead of using your attention to go out and find the sounds,
Let them come to you.
Can you listen effortlessly with an easy breath and a relaxed body?
Inevitably your mind will wander,
It thinks that's what it does,
And each time notice it with compassion,
Maybe even give yourself half a smile and come back to what you hear right now.
It may be helpful to imagine you're listening to music,
The music of your environment,
Instead of identifying the individual instruments,
Simply resting in an awareness and maybe even a pleasure of the sounds around you.
Notice that we don't listen to music to get to the end of a song,
We listen to music to experience the process,
It's the act of listening.
Can you bring that same energy to this moment,
And the next moment,
And the next,
Listening to the sounds around you frame by frame,
Always coming back.
Can you bring that same energy to this moment,
Notice if any tension has crept into your body as you're listening to the music.
Let the breathing in and out of the breath to expand into those areas and release.
There's no harm in veering off course for a moment,
As long as we remember where we're going.
It's never too late to get back on the train.
So come back.
What do you hear?
If any particularly distracting sounds arise,
Can you let them be part of the orchestra of this moment?
Listen gently.
Listen for the stillness,
Not just the sounds.
Breathe smoothly and easily,
And listen to that too.
Let go of any focus you might be holding,
And allow the mind to do whatever it wanted to do as you kept bringing it back to focus.
Let it play and expand.
And then gently reel it back in.
Notice your body.
And notice what you hear one more time as you softly open your eyes,
And allow your eyes to open wide,
Imagine your ears could open wide,
And go into the rest of your day with curiosity.
And perhaps a deeper appreciation for sound and stillness.
Thank you for joining me.
I hope you have a lovely day.
