Hello guys,
Thank you so much for being here.
I'm really happy to see you all.
My name is Diana.
I am a MindBodyConnection coach,
A psychosomatic specialist and a meditation teacher.
Let's settle in.
And I would like to guide you through a meditation on awareness of sound today.
Let's start by finding a comfortable posture.
You can sit on a chair,
On a cushion.
Or even practice it lying down on a yoga mat or your bed.
Whatever feels right for you now.
Just make sure that your back is relatively straight,
But not rigid.
And think of it as an alert relaxation.
Take a deep breath,
Sending the air into your belly,
Ribs and head.
And with an exhale,
Close your eyes gently or gaze if you prefer.
Let's repeat a deep breath in.
And you may sigh out with the sound.
Letting all the tension melt away.
Feel your shoulders relax.
Your face relax.
Torso.
Legs.
Your whole body is letting go.
And bring your attention to the sounds around you.
Start by noticing any pleasant sounds.
Maybe a gentle hum of a fan.
Birds chirping outside.
Or even the soft rhythm of your own breath.
Just listen.
Do not try to change anything.
And simply know what you are hearing.
Notice how these sounds come and go.
Thoughts may arise.
Emotions might surface.
Physical sensations might grab your attention.
And that's perfectly okay.
Let them be there,
Like clouds passing in the sky.
And gently bring your focus back to the sounds.
Let's expand our awareness a little bit.
And include those neutral sounds.
The ones that are just kind of there.
The background hum.
Ticking of a clock.
Distant traffic.
The sounds that we usually filter out.
Just notice them.
Again,
If your mind wanders,
That is perfectly fine.
And there is nothing wrong with it.
It just means that you are a human being.
Slowly draw your attention back to the neutral sounds around you.
And now,
With a little courage,
Let's widen our awareness to include any sounds that might be a little more challenging.
It might be a sudden noise.
A conversation.
Or a sound that usually distracts you.
And without any judgment,
Simply notice them.
And let them be as they are.
Every sound,
Even unpleasant one,
Is an opportunity for practice.
Now,
Gently release the focus on any specific sound.
And allow your awareness to rest in this space where the sound arises and dissolves.
The silence that surrounds and holds all sounds.
Just rest here for a few moments.
As we bring this meditation to a close,
Take a moment to reflect on how sound can be a tool for mindfulness.
How it can bring us into the very present moment.
And remember that every sound,
Pleasant or unpleasant,
Is a doorway to connection.
First of all,
Connection to yourself.
Take a few deep breaths here.
And when it feels right for you,
Slowly open your eyes and arrive fully into your space.
And let's carry this awareness with us as we move throughout the rest of the day.
Thank you guys so much for staying until this moment together.
I truly appreciate that and please leave some feedback about how it was for you.
I wish you to enjoy the rest of your days and see you later.
Bye.
