Life's Symphony

We usually think of meditation as needing silence — but what if the noise around you could be the meditation? Life's Symphony is a mindfulness of sounds practice that uses everyday sound as your anchor, training you to stay calm and present no matter what's happening around you.
Instead of blocking out the world, you'll learn to listen to it — noticing sounds near and far, without judging or reacting to them — until it all becomes one symphony you're simply present with.

Transcript

Welcome to your guided meditation. Get comfortable in the seated position of your choice. With your hips higher than your knees and a tall neutral spine. Rest your hands wherever they naturally fold. Gently close your eyes or soften your gaze. Let yourself arrive here. In this moment. There is nowhere else to be other than right here. Doing what you're doing. Sitting quietly is the only thing you need to do right now. Feel the point of contact. Become aware of your breath. The natural rhythm of your breathing. The inhale coming in. And the exhale going out. Breathing in. Creating a N. Out. Let your breathing be effortless. You don't have to do anything about it. It's just happening. On its own. Like it always has been. The world is always making some kind of music. Let's listen to it. What's the nearest sounds to you right now? Let them feel your awareness. Now let your attention drift. A little further out. Maybe there are some sounds coming from outside. You don't need to name them. Just let them be sound. Let them come and go. Some sounds are loud. Some barely there. Some near, Some far. Some silence in between. Some pleasant, Some unpleasant. Let them all just play together. Let them become the symphony of your meditation. And notice how you can hear them. Without having to react to them. If everything feels very quiet where you are. Listen to that silence. So take a few more moments to simply listen. Breathe. And when you are ready Gently bring your attention back to your body. Notice your breath. Notice the space around you.