Welcome.
This will be a 15-minute sound meditation.
My name is Joshua Miller,
And I'll be guiding you today.
Let us prepare to go within,
Focusing on grounding and connecting with the earth,
Chopping into the present moment,
Connecting both of our feet flat on the floor,
Really feeling the earth's energy beneath you.
As we work with the low frequency range,
We're connected deep within,
Bringing us to that place of stillness and full acceptance of the present moment,
Allowing these sound waves to just wash over you,
As if you're lying on the beach in the ocean.
When we ground,
We bring a sense of calm and presence to what we are doing.
We now Rwanda.
Very good.
If your mind is starting to wander,
That's okay.
Just bring it back.
Allowing each sound to be absorbed into your experience.
Integrated for your highest wellbeing.
Allowing yourself to sink deeper.
And just feeling the music washing over you in this endless bath of sound.
Allowing yourself to sink deeper.
Giving yourself permission just to be present.
Allowing the mind to go wherever it wants.
And gently inviting it back.
Noticing how new sounds make you feel.
Connecting down to that place deep within.
Noticing the stillness we've created.
And just letting the music take over your experience.
And we welcome the drum.
For thousands of years rhythm has been used to bring people together.
To connect.
And to feel.
Where does your body want to go today?
No matter how you're sitting.
Just start to feel the rhythm.
Starting to sway.
Allowing your mind to enter the trance.
Making myself feel President.
Really dropping in now.
And another pulse.
And if you feel like movement,
Go ahead and move.
Allow your body to go wherever it wants to go.
Dance with me.
There's no right or wrong way to do this.
And when you dance,
Really dance mindfully.
Really feeling the floor beneath you.
Nice.
Keep going.
Remembering to breathe.
Letting it all go.
Letting nothing stop you in this moment from being your authentic self.
Take these final few moments to release anything that's left over.
Shake it out.
And as the rhythm stops,
Notice the stillness that we've created in the mind.
Notice the space.
The space between the notes.
The space between the thoughts.
Let us be grateful.
