Welcome back to the 5-Minute Meditation Challenge.
Today we will focus on our sense of sound.
There are sounds all around us throughout the day,
And oftentimes we place labels and judgments,
I like this sound,
I don't like this sound.
Can we notice sound with neutrality,
Observing its presence without attachment,
Noticing when resistance pops up or clinging?
So today we begin just as yesterday,
Finding a comfortable seated position and beginning with a slow,
Deep inhale,
And a slow,
Full exhale.
Spending just a moment lengthening and deepening our breath.
Become aware of all the sounds of your present experience.
Making a mental note of all that you hear.
Conversation.
Traffic.
The gentle hum of electronics.
Still getting lost in the story and noticing when labeling and judgment pops up.
As if you are making a mental list.
Sound.
Can you become aware of the sounds of inside the room?
Outside of the room?
Sounds that are close.
Sounds that are far.
Or perhaps even layers of sound.
Become aware of your own body and its sounds.
The sound of the inhale.
Different from the exhale.
Maybe there are other sounds of digestion or hunger.
The sounds that your body makes while communicating with you.
Bringing light awareness to all sound.
In the next minute,
Listening,
Noting,
Letting go.
Listening,
Noting,
Letting go.
Ch equals one.
