Welcome,
And thank you for sharing this space with me.
My name is Elliot,
And I'm honored to be a part of your inner journey.
I thank you for your trust in allowing me to guide you towards your greater self.
This is a mindfulness meditation designed to offer you relaxation,
Alertness,
And presence.
We'll be using the soundscape around us as a tool to focus awareness and open up the sensory body.
This practice connects you to your inner awareness,
Releasing stress and tension as you invite peace.
Taking a moment to find your comfortable position,
The way you want to relax into this meditation is up to you.
You can sit,
Lay down,
Or stand.
You decide.
There are no rules.
There is only your way.
And while your unconscious mind knows a variety of ways to relax,
It's good to know at least that you don't need to relax or do anything in particular for this process to have a profound impact.
You can simply just allow yourself to flow with the experience.
Take any final adjustments that you may need so that you can feel as comfortable as possible during this practice.
Then gently close your eyes.
As you close your eyes,
You'll start to become more aware of the different sounds in the environment around you,
Allowing your sense of hearing to receive all your attention now.
What sounds can you hear?
Without labeling any sound as good or bad,
And without resisting any sounds,
Just see if you can allow yourself to gravitate towards a listening presence without judgment.
Allowing your sense of hearing to operate like a laser beam,
Searching out distant sounds.
Shifting from sound to sound without identification or interpretation.
If it helps,
You can label each sound as it appears in your field of awareness by mentally noting to yourself,
Sound,
And then keep going.
Opening up the senses and allowing all sounds to move through you.
Intensifying your sense of hearing.
Then observe,
Witness.
Noticing how one sound arises,
Stays for a while,
Then passes and makes space for another sound.
Without trying to do anything,
Gently listen to the soundscape around you.
Allowing your awareness to be grounded deeper into the body by becoming aware of the physical sensations in this present moment.
Simply noticing how your body is feeling today,
Right now.
Perhaps there is some pain or tension present.
Maybe your body is feeling open and relaxed.
Simply noticing how your body is feeling in this present moment.
Not resisting any sensations that are uncomfortable or painful.
Not striving to achieve a state of physical relaxation.
All you have to do is just allow yourself to be present to the sensations in the body.
Separation is only an illusion of the mind.
There is oneness that connects everyone and everything into the ocean of life.
This is not a concept,
But a truth that dwells deep within your being.
Breathe and feel your presence as part of the oneness between you and the world.
Between you and your immediate environment.
Enjoy the sounds and embrace the world around you.
Breathing in.
Breathing out.
You might be feeling a little bit of resistance.
Whatever you're thinking,
Feeling,
Or sensing,
Know that it's perfectly okay.
None of your thoughts or feelings are good or bad.
Right or wrong.
All you have to do is gently place your awareness upon what's happening right now.
Giving yourself the space and permission to be exactly as you are in this moment.
If you're distracted,
Simply come back to the breath and the sounds of the environment.
Giving yourself to rest in easy,
Open awareness.
Feeling all of the sounds.
Feeling all of the sounds,
Physical sensations in the body,
Thoughts and emotions without judgment,
Without resistance,
Without needing to control or change whatever it is that you're experiencing.
All you have to do is allow yourself to be exactly as you are in this very moment.
Continuing to rest in this state of easy,
Mindful awareness.
Breathing in and breathing out.
Breathing in through the nose,
Exhaling out through the nose.
In bringing this meditation to a close,
Come back to a full awareness of the body.
Recognizing that awareness contains everything we are.
Gently take a long,
Slow,
Deep breath in and breathe it out.
Take your own time and slowly opening the eyes once again and then see if you can take this quality of awareness with you into your day and into your life.
Namaste.
