Hello everyone and welcome to the meditation for sound.
We will begin by taking a comfortable but stable seat with an upright spine.
Your eyes may be open or closed as you see fit.
And just begin by taking a short inventory of your body.
Notice where there's tension.
Notice where there's relaxation and looseness.
And slowly,
In your own time,
Begin by bringing your attention to the breath wherever you feel it.
You may feel it coming in through your nose and out through your mouth.
You may notice it with the rising and falling of your shoulders and chest.
Just know there's no wrong way to notice your breath.
Just sit with the experience of breathing,
Noticing all the little details as if you're in a new land,
A new city,
And you're exploring it for the first time.
Noticing all the unique landmarks you've never seen before.
How high do your shoulders rise and drop?
Or do they at all?
What is the temperature of your inhales versus your exhales?
Is there a difference?
And remember,
If you get distracted or you lose your attention,
That's okay.
That's exactly why we're doing this.
So,
Commend yourself for noticing and return gently back to your breath.
The gentle return is an important feature.
You will visit again and again.
Returning back to your breath with the same weight as a feather landing on the ground.
A soft landing.
Remember that a feather falls in its own time.
It drifts slowly and softly to land back and inevitably where it was meant to.
And in the same way,
Return to your breath.
If you notice any feelings come up,
Arise,
Discomfort,
Nervousness,
Or anxiety about whether or not you're doing it correctly,
Just notice that once again.
And like a feather,
Gently drift back to the experience of your breath.
Tenderly falling to meet the ground once again.
A reminder that there is no place to be,
Nothing to do,
And no one you must be in this moment.
There is only the rising and falling of your breath.
Gently drifting back to your breath again and again.
May you take this with you in your day and remember that awareness is not intense concentration,
But just a gentle return back home.
And when you feel ready and when you feel called,
You may open your eyes.
Thank yourself for the time you've spent to settle back to your true home in awareness.
Have a wonderful day.
