Welcome to this nada meditation.
For deep listening I invite you to find a comfortable position,
Either sitting or lying down and close your eyes.
Now just bringing awareness to your breath,
First noticing the natural rhythm of the breath,
The rise and fall and now beginning to breathe more consciously,
Deeply and slowly,
Filling yourself up with the breath and then releasing the breath completely.
Bring awareness to the sensations that are arising within you from the presence of the breath moving through your body.
Notice how these sensations are not fixed,
They are always changing,
Moving and transforming so don't try to grasp at a single sensation.
Instead be the awareness of the evolution of the sensations that are present.
Flow and shift with it.
I invite you to now become aware of your ears,
Your beautiful ears that can perceive so much.
Become aware of what you can hear through your ears in this moment.
Keep breathing slowly and deeply as you listen.
Relax into deep listening.
We are now going to direct our awareness to listen to sounds in a specific direction.
You can think of it like a clock.
We will be directing and rotating our hearing to a specific number and moving clockwise into the next area.
Firstly I invite you to direct your listening to the sounds directly in front of you,
As if it was 12 o'clock.
Narrow your focus and listen to the sounds only coming from that space.
You may become aware of sounds close to you or perhaps far away in the distance.
Tune in and see what you can perceive by listening deeply.
You can now move your awareness to one o'clock,
Noticing any subtle changes in the sounds in this direction.
If you can't notice any,
That's okay.
Just be aware of the sounds and moving to two o'clock and shifting your awareness to three o'clock now.
Notice what you can hear on your right side,
Keeping your body and head straight,
Just using your ears to listen and moving to four o'clock,
Noticing if the sounds are similar or quite different than before,
Becoming aware of what you can hear and now shifting to five o'clock,
Listening and breathing slowly and deeply,
And deeply,
Feeling relaxed with no attachments to hearing anything in particular.
And now focusing on six o'clock,
Directly behind you now,
Perceive through the ears,
Moving to seven o'clock,
Listening deeply and transitioning to eight o'clock.
What sounds are close or far?
Nine o'clock,
Listening to sounds arising on your left side now,
Shifting your focus to ten o'clock,
Being present with this direction,
Coming into eleven o'clock,
Tuning into the sounds,
Allowing your hearing to focus and perceive sound.
And now giving yourself permission to listen to all sounds around you in all directions,
All at once,
Be open and receptive to all sounds in all directions,
Close in and far away.
Don't try to label or identify sounds,
Just become aware of the sound,
Whatever it may be,
Just hear and listen to the noise that is arising within your environment.
Just be with it without attachment,
Without judgment of it,
Just letting it be as you perceive it.
Breathe and listen through your open awareness.
You may hear sounds coming from somewhere that isn't from your immediate physical environment.
You may shift from listening from your physical ears to your inner ear,
Or like you are listening with your mind,
Body and heart as one.
Your inner hearing,
Your clear audience may be more sensed by you,
Perceiving perhaps sounds of space or tones and frequencies.
Immerse yourself in the sound,
Beyond the sound of the physical realm.
So for these last few minutes,
Truly surrender and open to sound with your complete presence and awareness,
Allowing sound to be present and brought to the light of your consciousness.
And now taking a deep conscious breath in and out,
Bringing your awareness back to the here and now,
And softly open your eyes.
As you go forth in your day,
Become more conscious of the sounds around you.
Listen to both the inner and outer sounds that are present and open to life even more.
