Welcome to Community Mindfulness Project's Mini-Mindfulness of Sounds Meditation.
Beginning to collect attention by tuning into the sounds around you.
Taking three deep breaths,
Inhaling through the nose and exhaling with the mouth open and listening to the sound of your breath.
Now allowing the breath to move at its own natural rhythm and tuning into the sounds you hear coming from in and close to the body.
Now expanding attention to take in any sounds in the room.
Now opening to the whole space of sound around you,
Expanding to take in sounds outside the room as well.
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 rise.
And being aware of the space between sounds,
Noticing moments of silence if there are any.
Noticing how your body is moving.
Noticing how sounds have beginnings,
Middles,
And ends like thoughts,
Emotions,
And events in our lives.
Noticing how sounds have beginnings,
Middles,
And ends like thoughts,
Emotions,
And events in our lives.
When you notice that you're no longer focused on sounds,
Gently acknowledging that and returning your awareness to the experience of sound.
Noticing any tendency to react differently to different sounds or to create stories around sounds.
Now narrowing the focus to sounds in and close to the body.
And the sound of the chime will signal the end of this brief meditation.
We hope this has served in some way.
Take good care.
