Hello there.
We're going to do a meditation together.
This is called a sound meditation.
There are many things you can choose to focus on during meditation.
Sound being a very effective and soothing object of our focus.
But first we're going to take a few moments to get relaxed.
So let's begin.
Start by closing down your eyes and getting your body comfortable.
You can shift around until you're in a position where you think you can sit still for the next few minutes.
And now let's bring our attention to our breathing.
Just take a few moments to notice how the air feels as it enters and leaves your nostrils or your mouth.
On your next in breath,
See if you can deepen it,
Pull it all the way down into your belly.
And when you breathe out,
Breathe out deeply and fully.
Do this two more times on your own.
And when you're complete,
Let your breath return back to its usual pace.
And now with our breath at its regular depth and rhythm,
Let's start to notice our bodies.
First,
Let's notice our feet.
Are they on the floor or crossed under you?
Do you feel your toes inside your socks or your shoes?
Now shift your awareness to where your body connects to your chair or the floor.
Do you feel the pressure on your legs or your back from the weight of your body?
Notice if your belly is tight.
And if it is,
See if you can relax it.
And feel your chest and upper back rise and fall as you breathe.
Relax your shoulders,
Maybe move them away from your ears.
And relax your face,
Your ears,
Your cheeks,
Your eyes and forehead.
And now we're going to listen to a sound.
I'm going to ring a bell and I want you to listen to the sound it makes.
And keep listening all the way until you can't hear it anymore.
And when the sound fades all the way,
Notice the silence.
How is it different?
And how does it feel?
And we'll repeat that a few times.
There will be six altogether.
Okay,
Here we go.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
The sound of the bell is heard.
Now,
As we bring our meditation to a close,
Take another long,
Slow,
Deep breath.
And take a moment to send a thank you to yourself for spending time in meditation today.
And when you're ready,
You can slowly and gently open your eyes,
Move your body and enter back into your day.
