Hello and welcome to meditation.
So as you bring your attention to your body,
Just notice where in the body you might feel an ease,
A softness,
Searching throughout the body for just a relaxation feeling that you might find.
Maybe just in the contact of your feet with the ground,
Maybe on your belly or some area of your face.
Just scanning and seeing if you can find the parts of your body that are already at ease and noticing how that feels in the body.
And with your own breath,
See if you can expand the areas of ease in your body.
With each inhale,
You might focus on those areas that are already at ease and allow the breath to expand.
And with each exhale,
Just dropping in a little bit more,
Dropping into the present moment,
Into this unique moment to moment experience.
Just also breathing with ease,
Without trying to force anything.
But just to naturally sense the breath,
The natural flow of the breath that brings in the relaxation.
Noticing how the breath just expands naturally with the inhale.
And space.
And as it also naturally drops in and roots down with each exhale.
And if your mind came into your attention with thoughts,
To-do lists,
Or whatever it is that it might be thinking,
You can just say thank you.
And just return again to your breath,
To the expansion and the relaxation of the breath.
With each breath,
With each moment,
A new opportunity to return to yourself and to fully drop in to this present moment.
Seeing where in the body you feel your breath.
And maybe where in the body you feel more softness.
And where in the body that the breath can pave the way to create more softness,
More relaxation,
And more awareness just of the present moment.
And it might be that your breath right now is more full and more at ease.
Or maybe not.
Just notice.
And the same way that you notice your breath within your body.
And the flow of the breath that is always changing,
Always dynamic.
Flowing in and out,
In and out.
I invite you to expand your awareness beyond your body to notice the sounds around you.
And I'm gonna invite you to use your breath to notice the sounds.
So with each inhale,
You expand your awareness away and away from the body.
And with the exhale,
You just drop in again and relax back into the body as you continue to listen to the sounds.
With each inhale,
You expand to listen to the sound that is far away.
And in the exhale,
You come back.
You feel the body as you continue to listen to the sounds.
What is the closest sound that you can hear?
And notice how the sound might not be constant.
Might shift.
Might undulate.
And see if you can feel in the body not just the sound through your ears,
But the sound frequency,
The vibration through your body,
Through your skin.
And it's okay if you can't.
It's just an experiment.
Just try and see if that's available at the moment.
And allow your ears to hear the sound that is the most far away from you.
Okay.
And again,
You might notice that the sound is not constant,
That it might be moving like the sound of a car getting away from where you are,
Until it disappears.
Just notice what's the next sound that you can hear that is the farthest away from you.
Inviting your whole body to participate,
To feel the sound.
And maybe there is a sound that your ears can't hear,
But your body can sense.
Just investigate.
See if that's true.
It might be,
It might not.
Just experiment.
How is it that your whole body can hear,
Can feel sounds?
Okay,
Open your eyes.
S� Simply allowing the sounds to arrive.
There's no need to reach out for the sound,
But just to be present and see how the sounds pass by.
How they enter your awareness and they also leave the awareness.
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And I invite you to notice behind the sounds.
Notice the space,
Time behind the sounds where all sounds appear and disappear.
Notice the silence behind each sound and between each sound.
Notice if you can sense the quality of the silence.
The silence that holds all the sounds.
Where can you hear silence at this moment?
Behind any sound that appears in awareness.
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.
How does it feel,
The silence?
Where all sounds come and go.
Notice if the silence is judging whether a sound should or should not be present.
Or if it's just allowing.
Holding the space for all the sounds.
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How does it feel to savor the silence?
This loving silence that holds space for all the sounds.
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And I invite you to return to the sensation in your body.
To bring awareness to your interception,
To your sense of your body from within.
Maybe feel the weight of your body on the chair or cushion or on the floor,
Wherever you are.
Feel the touch of your skin with the floor or the chair.
Feel the soles of your feet touching the ground.
Reconnect with your breath within the body.
Maybe even taking a few deep breaths.
And slowly opening your eyes.
And meet everything around you.
