Mindfulness Of Sound

Mindfulness of Sound is an alternative meditation anchor when the breath is not accessible. For some people, it's possible for the breath to bring up unpleasant sensations or thoughts, which can lead to nervousness. Sound meditation can be a great anchor in this case.

Be sure to stay in the present moment with sounds that arise and pass. Try not to search for them. You can observe the sound of silence, when sounds are absent.

Transcript

Mindfulness of sound.

Sit with your back straight and your body relaxed,

Resting your hands gently on your knees,

And close your eyes if you're comfortable doing so.

Notice what it feels like to breathe in and out right now.

Now we're going to take some deep,

Relaxing breaths.

As you breathe in,

Fill up completely,

And as you breathe out,

Relax the body while keeping the spine long and straight.

Practice a few rounds of deep breathing for a few moments.

Now bring your awareness to the sounds in the room.

You don't have to look for the sounds.

Let the sound arise and pass as it does naturally.

When it comes into your field of awareness,

Just listen.

Listen as it comes and goes.

Listen as it comes and goes.

Listen as it comes and goes.

Now bring your awareness to the sounds outside the room.

Again,

You don't have to look for sounds.

Just let them come into your awareness.

And each time a sound comes into your field,

Let it arise and pass as it does naturally.

We're not looking for sounds here.

Just be aware.

Observe.

And as you breathe in,

Let it arise and pass as it does naturally.

And now we're going to bring the inside and the outside sounds together.

Here,

We're not looking for any sounds to come.

So each moment that you hear a sound inside or outside the room,

Just listen and observe,

Being present in the moment.

So as the moment your ear connects with that sound,

Just stay with it and wait until the sound goes.

And maybe even before the sound goes away,

Another sound catches your attention.

You can stay with that sound.

And now we're going to bring the inside and the outside sounds together.

If the mind wanders off and starts thinking or fantasizing,

Gently bring your awareness back into the sounds.

And we're going to spend the remaining moments of this meditation without the guidance.

And now we're going to bring the inside and the outside sounds together.

And now we're going to bring the inside and the outside sounds together.

And now we're going to bring the inside and the outside sounds together.

And now we're going to bring the inside and the outside sounds together.

And now we're going to bring the inside and the outside sounds together.

And now we're going to bring the inside and the outside sounds together.

Open your eyes and sit up slowly.

Take a breath and notice how you feel.

Reviews

I used the sounds as an anchor. I guess this is how the bells function during the process of meditation. It is really great!