So when you're ready,
Let's begin this meditation.
First by checking in with the body,
Noticing if there's any areas where you may be squeezing or clenching or holding on to tension.
And as you check in with those areas,
Just feel yourself soften them.
Letting the muscles fall away from the bones.
Let your body come to a place of rest.
Now bring your awareness to your ears.
Notice what sounds you experience that are close,
Right by your ears.
Listen to the sounds that are close to you.
And now notice what sounds are far away from your ears.
Maybe you can hear things happening outside of your windows.
Maybe you can hear the birds or your neighbors.
Listen to the sounds that are far away.
Letting all of these sounds just become a part of the soundscape,
The world that's happening around you.
Just listen to it.
And now bringing your awareness close to your body,
So close that you listen to the sounds that are happening inside your body.
Maybe you can hear the sound of your breath.
Or maybe you hear your heartbeat.
Or maybe you're moving and adjusting and you can hear your body moving around a bit.
Listen to the sounds of your body.
And now listen to all the sounds at once.
The ones in your body the ones close to your body and the ones far away from your body.
Open up your ears and just focus on the sensation of taking in the sounds as they happen around you.
Maybe you even note what you're hearing from time to time.
I hear my breath.
I hear the birds outside.
I hear my dog.
Allow yourself to experience this moment through your ears just by listening to the sounds around you.
And now focusing just on one sound.
Just one of the sounds happening around you.
Focus on that.
Stay with that sound for a little while.
And now return to your body.
Begin to move your body a little bit.
Slowly reawakening and noticing what sounds your body makes as it begins to move.
Taking a big deep breath in through the nose and sigh out the breath through your mouth.
Just taking a moment of gratitude for all the life within you and around you that is present and making sounds.
Thank you for joining me for this deep listening meditation.
