Welcome.
We gather in this moment to settle our minds using the ability to direct our attention and turn to one part of the sensory experience.
I invite you to follow this exploration of sensation,
Perception,
And emotion.
The aim is to settle the mind just a little bit in this moment and to settle the mind again and again so that we can lessen emotional tumult.
We can make better decisions.
We can hear fewer harsh words spoken aloud or in our heads.
And we use focus to encourage this shift.
As you choose a place to meditate,
Take a moment to look around your environment.
Let your head move and your eyes move all around,
Even behind you,
And let your body choose a posture that is alert and comfortable.
Start to settle into gravity and let go of the past and the future to come into this moment.
You can let your eyes close or stay open with a soft gaze and start to become aware of the air in the room around you.
Notice your breathing with no need to change it.
The invitation is to begin to focus the attention on the sounds around us and to orient and settle the mind with that deep listening.
First,
Noticing the most obvious sounds in your environment.
Something loud or sudden.
Letting the sounds come in with no effort.
You may notice reactions to the sounds arise.
Perhaps your shoulders lifting,
Tension in your face,
Or a thought like ugh.
Allow yourself to react.
Allow this reaction to recede now as you return your focus to the sense of sound.
Over time,
Let your attention flow to less obvious sounds.
Farther away,
Quieter,
And clearer intermingled sounds.
Notice that you can listen with care and without analyzing.
Devote your attention to letting the sounds wash over you without cataloging the experience.
Perhaps you find that your environment includes silence.
Is it possible to listen to silence?
Notice,
Also,
If your response is to long for silence and again without judging that longing,
Return to listening.
Sensing the new sounds coming in each moment.
When you notice your thinking mind,
Remember that intention to settle and realign yourself with that intention as you gently guide your attention.
In this last moment,
Take the deepest breath yet and as you breathe out,
Let go of any judgment on yourself about the process.
Feeling only gratitude for your efforts.
And slowly returning to wider awareness.
Let your arms and head move.
Let your toes and your hips move.
As much as possible staying in the present moment.
What has changed in you as a result of moving your awareness?
Continue to encourage within yourself this state of awareness without judgment.
And may your mind continue to feel settled in the rest of your day.
Thank you.
