6-Minute Grounding In Sound Meditation

This short meditation uses the ambient sounds around us to ground our nervous systems in the present moment. It is recommended to find a place you can comfortably sit or lie down and you may close your eyes if you are comfortable doing so.

6 minutes for a quick grounding amidst the storms of life.

Transcript

Begin by taking a deep breath through your nose,

Exhaling through the mouth,

And with a sense of calm and wonder,

Try to notice the sounds around you as if you're experiencing them for the first time.

What do you find in this new world?

As you close your eyes,

Sink deeper into the sense of curiosity of the world around you.

Perhaps you might notice some sounds that you can or cannot identify.

Give yourself permission to not try to identify what they are and instead just experience them as sounds drifting in and out of your consciousness as they appear.

If you notice yourself getting distracted,

Simply return to the sounds around you and notice with curiosity what it feels like to be listening to sounds.

What is it like to be human in this moment?

Hearing.

You might notice yourself get pulled along by a sound,

Distracted and pulled by a story around it.

Give yourself to notice that you were pulled by the song of that sound and gently return yourself to the open awareness of the sounds around you.

Rising and falling without agenda or purpose allow the sounds to be.

I now invite you to focus on one sound you can pick out and try to see and feel how much you could de-identify the sound from its meaning.

To hear it only as an experience of sound and not of a story of what it is or what it means or what it does.

Simply the experience of hearing.

Take some time to experience that sound and now slowly and gently at your own pace open your eyes still with your awareness of the sounds around you and return to the present moment.

Thank you for joining this meditation.

May you be at peace.

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