This short sound awareness meditation is designed for beginners. It uses our sense of hearing as a tool to become present to the moment and quieten the mental chatter. This meditation is great as a daily practice as we begin to unlearn 'stuck' over-thinking patterns.
Sound awareness as always settling into a comfortable seated position perhaps in a chair with a straight back and your feet flat on the floor or of course on the floor with a cushion beneath you I'm just taking a moment to check in with your position making sure that your spine is long and tall a sense of uplift in the upper half of the body and a gentle drawing down or grounding through the base of the body making sure that your belly is soft and your jaw is soft and your brow is soft and bringing your awareness now into your ears and your sense of hearing seeing if you can tune into sounds outside the room stretching your hearing as far as the horizon and picking up on all of those different layers of sound you might notice the silence that holds the sound and how the sounds emerge from the silence and then disappear back into the silence just taking note of the sound that you hear being careful not to follow the story of the sound allowing the sounds to appear exist and then change and disappear back into the silence allowing your sense of hearing to ground you into this space and if you notice that your mind is beginning to wander just bringing yourself back to the sounds the sounds outside the room this voice my guidance and for the next few breaths just noticing the most prominent sound that you can hear and for the next few breaths noticing the most subtle sound you can hear and when you're ready you can gently float your eyes open
