Hello,
My name is Dr.
Alexia Holovatic and I am going to be doing a sound bowl meditation today.
So this meditation will be a combination of a guided practice plus sound bowls.
So whatever you're doing,
Settle into a comfortable position.
Whether that's sitting down,
Standing up if you feel like you need a little bit more energy,
Or lying down if that feels more comfortable and you can maintain awareness and your attention once you've found a comfortable position that you can hold and starting to get the wiggles out.
Try to find a place of stillness first in your body and then allowing the mind to settle.
Perhaps imagining like a snow globe that's all shaken up and the pieces settling over time.
Maybe take a deep inhale and exhale to really settle into the body and the space in this moment.
Letting go of whatever it was you were just doing and trying not to think about what you're going to be doing after this meditation or things you have to do later.
Your anchor during this meditation is going to be sound.
So just practice listening to whatever sounds are in your environment right now.
Maybe there's a lot of sound present.
Maybe you can hear traffic going by on the street.
Maybe the low hum of an air conditioner or computer fan.
Just settling in and let any sounds come to you without straining to hear it.
Lying the ears to just receive whatever is there.
Noticing if you're judging any sounds as pleasant or unpleasant.
And seeing if you can remove the judgment piece.
All sounds are just sound waves entering the ear and we are the ones that put the label good or bad on it.
Seeing if you can allow quote unquote unpleasant sounds without resistance.
And on the flip side,
If there's a pleasant sound,
Trying not to be attached to it.
But rather just letting these sounds come and go as they naturally do.
And before we start the sound bowl portion of the meditation,
Just know that it's normal for your mind to wander.
And just pay attention and gently notice where your mind wanders off to.
And when you notice that happening,
Just bring it back to the sounds.
Love you,
Mike.
You you noticing your body's subtle reactions to the different sounds and tones again without judgment if possible you you noticing any resistance or tendency to cling to one sound or another you you and if your mind has wandered which minds often do just gently bring it back to the sound you you seeing if you can notice the exact moment when you can no longer hear the tone of the sound you you you where is your mind now allowing one more ring of the bell and the meditation for today you taking one more cleansing breath in and out through the nose opening your eyes if they were closed and start to bring movement back into the body thank you so much for practicing with me today and I wish you peace and happiness in the rest of your day
