Hi there,
My name's Chris and today I'm just going to do a very brief guided relaxation meditation.
Just bringing you more in tune with the sounds around you,
With your environment,
With things you can hear perhaps in the room,
Perhaps outside.
So we'll go ahead and do that now.
It's best for this meditation to be sitting down on the floor or in a chair and just sitting kind of upright so that you're relaxed but alert.
You're not going to drift off to sleep.
Like perhaps if you're lying down you might drift off to sleep,
So just sitting up alert.
So start with the eyes open and we're just going to take a few deep breaths in through the nose and then out through the mouth.
So here we go,
In through the nose and out through the mouth.
In through the nose again,
Out through the mouth.
And just one more time and out.
And as you breathe out just gently closing the eyes just very slowly.
Now after you've closed the eyes you can let the breath settle back to its normal rhythm and I'd just like you to notice what sounds are around you.
Just take note.
What can you hear?
Perhaps if you're in the country it's birdsong,
Trees,
Wind in the trees,
Maybe it's raining,
Maybe you can hear that on the window or on the roof.
Or perhaps if you're in a more urban kind of area you can hear just the perhaps distant or perhaps nearby sort of hum of traffic,
Engines,
Cars,
Tyres rolling across,
Rolling along the road surface.
Just with a relaxed attention,
Not particularly focusing but just a relaxed attention listening to these sounds around you.
Perhaps there's something in the room,
Perhaps it's all outside.
Just maintaining that very gentle attention and if thoughts arise which they inevitably will just bringing the attention back to the sounds.
Not trying to snap away from thinking,
Push it out,
Not trying to snap back dramatically to the sounds just gently allowing the attention to drift back to the sounds.
A little bit of a nudge you know.
Just allowing the sounds to come to you,
Not searching for any particular sounds,
Not grabbing hold of any particular sounds in your mind,
Just allowing them to come to you of their own accord.
Finding a sort of calmness,
Tranquility in the world,
Sort of moving around you.
And then just returning the focus to the weight of the body on the seat,
Whether that's on a floor or in a chair.
Coming back into the room,
Wiggling your toes and your fingers just a little bit,
Bringing you back into the body and then take a big breath in through your nose and as you do so just open the eyes and then release that big out breath through the mouth.
