Welcome to today's meditation where we're going to bring awareness into sounds.
Begin by taking your seat in a relaxed comfortable position.
Straight spine,
Shoulders relaxed.
Your jaw is relaxed and before you close your eyes.
Let's take a slow breath in through your nose.
Open your mouth and release it out.
Let's do that one more time and feel that with your inhale.
You're feeling all your belly up in your chest and your throat.
And when you exhale it's like you're releasing a heavy,
Heavy weight off your shoulders,
Your back and your body.
And now you can gently close your eyes and return to your normal breathing.
And for today's meditation we have nature's sound.
It's raining so perhaps you can hear how the raining.
Imagine that your ears are like satellite and it's picking up the sounds that are surrounding you.
My voice,
Any sound in the space where you are now.
Perhaps you even listen to the raindrops.
Just sit and receive the vibrations of the sounds.
You don't need to label.
You don't need to like the sounds.
You don't need to keep your attention with any particular sound.
Just hear and breathe.
Allow the sounds to come and go one after another.
And try to force by looking for sound or searching just be.
And breathe.
Perhaps you can even hear the sound of your breathing.
If you notice that your mind has wandered away on the train of thoughts that the mind loves to go,
Simply return to listening to the sounds.
Perhaps you even notice sounds that before you sit today in your meditation.
You are too busy to notice.
Just listen without attachment.
Just breathe.
And allow yourself to be.
When you hear the bell ring,
You can gently open your eyes and look to your surroundings.
Gently open your eyes.
Bring your hands by your chest.
You can put them in prayer position or you can just put them laying on your chest.
Take a slow inhale through your nose.
Open your mouth and release anything that is not serving you right this moment.
I hope that you enjoyed today's meditation and that you carry on this feeling with you to pay attention to the sounds for the rest of your day.
