Hello,
Welcome to this little meditation recorded sitting here in New Zealand in a forest.
In New Zealand we call the forest bush.
Let's just take a few deeper breaths,
Allow the birds in the creek in the distance to be there,
Sounds in the distance.
We come to our breathing,
Let's breathe a little deeper to come into the present moment.
And after your first few deeper breaths allow your breathing to just return to its natural rhythm.
The one bird we can hear a lot here at the moment is called a Tui,
T-U-I,
Tui.
Following your natural way of breathing,
Feel your in-breath,
Feeling it fully,
How you inhale and exhale,
Breathing out.
Inhale and exhale.
Then let's practice some mindfulness of sounds.
Let's really tune in fully,
You might have a few sounds where you are,
But hopefully you can also hear the creek here in the distance,
The birds around me.
And without any effort tuning into hearing,
Allowing the sounds to come,
Being with the sounds.
Allow any sounds to relax you,
Breathing out,
Letting go and relaxing.
Breathing in,
Becoming more aware,
More into the present moment and breathing out,
Relaxing,
Letting go.
With your exhale releasing anything that's on your mind,
That you feel in your body.
Just releasing,
Letting go by being fully present.
Can we be as present as this Tui bird here really?
Just being in the here and now.
No thinking.
Just breathing.
Just being.
Somewhere in the distance there is another sound,
It's a plane.
Again it's just a sound.
Sounds like that can teach us to just not judge sounds for what they are,
Rather just to be with them,
Allowing them.
Not clinging to the pleasant sounds and not wanting the unpleasant or what we call unpleasant and label.
Rather to just allow all sounds to be there,
Be a hearing then.
While you still continue to have the sounds in the background,
Come to your body.
Notice how your feet are in contact with the surface,
Maybe the ground or wherever you're lying or sitting.
Your legs,
How you are sitting or lying and again there might be contact with the surface or not.
And how are your legs feeling right now?
Is there any sensation?
And noticing your pelvis,
Your buttocks.
Becoming aware of your lower back and upper back.
Shoulders and the top of your shoulders.
Noticing your neck and your head,
Becoming aware of the face and if you're holding any tension here or if you are completely relaxed.
Maybe we could intentionally relax a little bit more the forehead,
The muscles around the eyes,
Our jaw.
Softening the face,
Softening all the muscles of your body.
Becoming aware of your chest and how you're breathing right now.
Notice that on an inhale your chest might rise,
On an exhale it falls.
Following this movement for a moment,
Being just with the movement and your breathing.
Then bringing your attention down into your arms,
Noticing your arms.
Seeing your hands,
Palms of your hands just soft,
Fingers slightly gently curled.
Then bring your attention to your belly.
Notice your belly and how it's moving,
If it is moving.
Connecting again with your breathing as you inhale and exhale.
Then connecting with your whole body,
Body and breath and sounds and everything,
Just present moment awareness,
Just being.
Being in the moment,
Still noticing the happy,
Singing of the two ears,
Happy sounds,
It's really hanging here around us,
Which is quite unusual,
But I think it's just helping us to be more present.
And then you can either continue this meditation or you might like to bring it to an end.
Whenever you're ready to bring it to an end,
Starting to move your body slowly,
Maybe first your fingers and your toes and slowly opening your eyes when you're ready and coming back.
Thank you for joining me.
Have a great day.
Bye for now.
