Body Sound Practice

This practice is all about being mindful. It begins by bringing the attention to the sensations of the body, then to surface thoughts, and eventually, to your surroundings. Just by simply noticing these things, you begin to relax, and when you're relaxed, you begin to become more mindful of the present.

Transcript

Begin this meditation by noticing the posture that you're in.

You may be standing or sitting or lying down.

Notice your body exactly as it is.

And see if you can tune into any sensations that are present to you in your body in this moment.

There might be heaviness or lightness,

Pressure,

Weight.

There might be vibration,

Pulsating,

Movement,

Warmth,

Coolness.

These sensations can be anywhere in your body,

And all you have to do is notice them.

Notice what's happening with curiosity and interest.

Take a breath.

As you breathe,

Relax.

Not much to do except to be fully present and aware.

Now let go of the body's sensations and turn your attention to the sounds inside or outside the room.

There may be all sorts of sounds happening,

Loud sounds,

Quiet sounds.

You can also notice the silence between the sounds.

But the sounds are coming and going.

Notice them coming and going.

One tendency of our mind is to want to think about the sounds,

To start to make up a story about the sound,

Where we have a reaction to it,

I like it,

I don't like it.

See if instead you can simply listen to the sound.

Notice it with curiosity and interest.

The sounds are coming and going.

Now once again,

Notice your body standing,

Present,

Or seated,

Or lying down.

Notice any body sensations that are obvious to you.

Take another breath.

Soften.

And when you're ready,

You can open your eyes.

Reviews

💙

Really enjoy your guidance. Wish you have more tracks to share...

Really nice, thank you!

Short n really very sweet n relaxing meditation practice