Welcome to Community Mindfulness Project's Mindfulness of Sounds guided meditation.
Taking a posture that allows you to be alert but relaxed.
And taking a moment to fully arrive in this moment,
Gathering our attention in this present moment.
Letting go of all of the moments that led up to this one.
And letting go of any tendency to lean into future moments.
Perhaps picturing a string attached to the top of the head,
Tugging gently upwards.
Allowing the chin to tilt down slightly to relieve pressure on the back of the neck.
Allowing the shoulders to hang away from the ears.
And sitting with a real sense of dignity.
Taking a moment to invite relaxation into the body,
Letting go of any muscular activity that's not serving us right now.
Maybe relaxing the space across the forehead.
The area around the eyes and along the jaw.
Really using the exhalations to invite in relaxation,
Ease.
Moving attention down into the neck and the shoulders,
Loosening a little bit in that area as needed.
Allowing the arms just to hang naturally down from the shoulders if you're in a seated position.
Relaxing the forearms and the hands.
Moving down through the back to the lower back.
Allowing the belly to be soft and round.
Feeling the support of whatever's beneath you today and letting go of any unnecessary holding on that might be taking place in the legs or the feet.
And now just taking a moment to check in and see what the quality of the mind is in this moment,
Knowing that it's just this moment.
There are many thoughts are one.
Are they tending towards the future or the past or some other place.
Maybe there's a sense of stillness.
Just noticing.
Just checking in on the emotional state right now to just with a quick.
How am I doing in this moment.
And a deep listening to see what emotions might be obvious which ones might be subtle.
Or maybe if we're just feeling neutral in the moment.
And continuing to create this habit of checking in on ourselves just briefly scanning the body for any messages that maybe it's wanting to send this seeing how you're doing.
And now switching and allowing your focus of awareness to switch from the body to listening,
Allowing awareness to open and expand,
So that there's receptiveness to sounds as they arise.
As they arise,
Sounds within you and sounds around you.
There's no need to go searching for sounds or listening for specific sounds.
Instead,
As best as you can,
Just opening your awareness to sounds in all directions,
As they arise.
Taking in sounds that are close sounds that are far away.
Sounds that are in front,
Behind,
To the sides,
Above or below.
Thor===.
Opening to the whole space of sound around you.
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