This week we are continuing the theme of listening to sounds.
In meditation we are not trying to stop the thoughts,
We are just trying to redirect them so that we have a control over them rather than them having control over us.
Keeping the focus on an object,
Something to look at,
Something to touch,
Or watching the breath is a really good tool to help focus the attention and quieten the mind.
Listening to sounds is also an object for the mind to lock onto.
Listening to certain sounds can provoke intense sensations at times.
They might bring up memories,
Thoughts and feelings and vivid emotions,
Sometimes wanted,
Sometimes not.
But also listening to sounds can act as an anchor to keep your attention on that one thing,
The sound.
And when the mind has something to do then it is easier to calm and hush the chattering mind.
Today's session we will be listening to the beautiful sound of a stream.
I invite you to close your eyes if you wish.
If not,
Just softly focus your gaze on one thing that is unmoving and get yourself comfortable.
Take a few deep breaths in and out and allow the body to become heavy and relaxed with each exhale.
Use your imagination now.
Imagine that you are sat or laid by a stream.
Really try imagine your surroundings.
Where are you?
Is your stream in the middle of fields?
Or in a forest?
Is it wide or narrow?
Is it a shallow trickling stream or a fast flowing deep one?
What is around it?
Are there trees?
Grasses?
If so,
What kind?
Are there rocks to sit on?
Is the place where you are sat or laid is at a grassy area or is it sandy?
What can you hear apart from the water?
Birds,
Insects,
Wildlife,
The rustle of the wind in the trees.
Can you see any long grasses gently moving with the breeze?
Can you feel the sun on your face?
Just really imagine the whole picture.
Think about all the different ecosystems just in the patch where you are.
All the creatures,
Insects,
Fish,
Frogs,
Bacteria,
Plants,
Flowers.
The life all around you and underneath you just in this tiny piece of the earth.
And now listen to the sound of the stream.
Fully experience this sound.
If your mind wanders,
So what?
Just bring it back,
Redirect it to listening to this sound.
Become aware of how your mind creates threads of thoughts moving from one thing to another and to another,
Constantly changing.
Is it possible for you to right now just be in this experience?
Listening,
Breathing,
Being.
I like this quote.
The only way to live is by accepting each minute as an unrepeatable miracle.
Can you accept this moment as a miracle that you will never ever be able to repeat?
James Barras says,
Mindfulness is simply being aware of what is happening right now without wishing it would different.
Enjoying the pleasant without wanting to hold on when it changes,
Which it will.
And being with the unpleasant without fearing it will always be this way,
Which it won't.
Your only guarantee in life is that everything changes.
So can you accept this moment as that miracle that you will never be able to repeat?
Simply be here now and be aware.
Be aware of your thoughts.
Be aware of your emotions.
Be aware of the soundscape.
If your mind wanders,
Again,
It doesn't matter,
Just label it thinking.
And then gently bring it back to listening to the sound of the stream.
And now bring your attention back to whatever is in contact with this seat or the ground.
Become aware of your breath.
And when you are ready,
Open your eyes.
Thank you.
