This is a guided meditation and breath work.
Please listen for the prompts and follow along.
Allow yourself to let go,
Immerse yourself in the experience.
The easiest way to get into the meditative state is to begin by listening.
We're going to start really slow,
Some gentle breaths in through the nose and out through the nose.
If you simply close your eyes and allow yourself to hear all the sounds that are going on around you.
Just listen to the general hum and buzz of the world as if you were listening to music.
Soon we're going to change the pace of our breath.
We're going to be inhaling and exhaling more intently to the music.
Don't try to identify the sounds you're hearing.
Don't put names on them.
Simply allow them to play with your eardrum.
Don't judge the sounds.
There are no,
As it were,
Proper sounds or improper sounds.
It's all just sound.
As you hear sounds coming up in your head,
You simply listen to them as part of the general noise going on.
Soon you will find that the so-called outside world and the so-called inside world come together.
At the transition we will breathe in,
Out,
In,
Out to the beat.
In,
Out,
In,
Out,
In,
Out,
In,
Out.
Keep going.
You should be able to hear the ins,
Outs,
Ins,
Outs audible breathing through the nose.
Allow yourself to just stay here right now in the present.
In,
Out.
We're going to hold two,
One.
Hold your breath.
Keep holding for as long as you can.
We're going for a minute.
If you can.
Exhale and breathe normally and just notice.
Keep breathing normally.
I want you to listen to the sound of my voice just as if it were noise.
Don't try to make any sense out of what I'm saying because your brain will take care of that automatically.
You don't have to try to understand anything.
Just listen to the sound.
As you hear sounds coming up in your head,
You simply listen to them as part of the general noise going on and soon you will find that the so-called outside world and the so-called inside world come together.
They are a happening and everything is simply a happening.
Simply a happening.
We're going to amp it up again.
I want this to be a bit more intense.
The ins and the outs.
Are we ready?
Just watching it.
In,
Out.
In,
Out.
Keep going.
In,
Out.
Really intensify.
Get it in and out.
We're going to hold in three,
Two,
One.
Hold the breath.
Breathe.
Just notice what you feel in your body.
Stay holding.
In,
Out.
In,
Out.
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Out.
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Out.
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Out.
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Out.
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In and I want you to notice and go about your day and just be with what your experience is.
Well done.
