Feeling & Listening: Guided Mindfulness & Sound Meditation

Slow down and return to the present moment through the simple practices of feeling and listening. This guided mindfulness meditation gently anchors your awareness in the breath, the body, and the sounds around you before flowing into an immersive sound meditation featuring crystal bowls, chimes, rainstick, and other acoustic instruments. A calming practice for cultivating presence, deep listening, and a greater sense of inner stillness.

Transcript

Let's begin by shifting into a comfortable position. You can close the eyes if you'd like And notice now the points where your body is connected to the surface beneath you. Feel your rootedness and how you're grounded here. And feel the stillness here. And notice now the subtle movement also happening within you. Where do you notice the breath the most in your body? Is it the rise and fall of the belly? Or maybe the feeling of the air moving in and out of the nostrils. Anchor your attention now on this point that you feel the breath. Resting with the rhythm of the breath. Notice if you can hear the sound of your breath. Even the softest, Faintest sound. Both listening to and feeling the breath. Now let the breath remain as an anchor as other sounds arise, Including any sounds in your immediate environment. Allow yourself to become curious about whatever sounds are present. And notice if you are able to feel the sounds too. Where are the sounds landing in the body? And while you feel and listen to the sounds. Continually return to. The feeling and the listening to the breath. Expanding our capacity for listening and feeling. Listening to the sounds, Feeling the breath. Feeling the sounds. Listening to the breath. Anchoring in to these two senses. Listening. Feeling. And just notice now if there was a sense of effort towards the listening or the feeling, And if so, Just dropping that now. There is nothing that you need to do. For the next several minutes, Simply allow yourself to receive. And let the sound bathe your body and mind. Notice now where your mind may have journeyed. And begin to return your focus to the feeling of the breath. Where in the body do you feel the breath the most now? And let your awareness drop even lower now and notice where you are connected to the ground beneath you. And now gently blink the eyes open whenever you're ready. And see if you can continue to bring this practice into the rest of your day and water these seeds of presence that we've planted through deep listening and deep feeling.