Mindfulness of sound.
Make yourself comfortable,
Sitting upright or lying down.
And release whatever tension you may feel.
And bring the intention that for the period of this exercise,
You will not follow thoughts about anything other than being here now and being aware of sounds.
Also make the intention that for the period of this exercise,
You will be open and kind to other experiences,
If and when they arise.
Remember to be at peace with things,
Whatever arises.
Now bring awareness to sound.
Be aware of sound as sound or vibration.
It may be the sound of bells,
Birds,
People talking,
Builders building,
Traffic,
The sound of wind or rain,
Or just the hum of silence.
Notice how you might create pictures and names around the sound such as a loud bell,
A dog barking,
A person talking,
A particular bird or whatever.
Don't struggle with the names or the pictures but simply listen to sounds as vibration,
Noticing how sounds arise and pass away.
Notice how some sounds are pleasant,
And some sounds are not so pleasant,
And some sounds are kind of in the middle or neutral.
Be aware of all your judgments but don't worry about them.
Simply remember to make sound the center of your attention and be aware of sound as sound.
Be aware of sound,
The sounds of the world as if it is a piece of music.
Listen closely to how the notes are connected and one leads into the other.
Don't worry if sometimes the sounds of life seem to be out of rhythm or they may not be like you'd like them to be.
Just a sound with curiosity.
Let them come and let them disappear.
Just listen closely.
Stay alert and try not to let yourself be swayed by it.
Let your mind be as if it's like the sky,
Open and expansive and clear.
Let sounds arise and pass through.
By listening to sounds,
Like the music of life,
You can become very peaceful.
Be content and at peace to listen to sounds.
One sound after the other,
Arising and passing.
Be content to be at peace with sounds.
By listening to sounds and noticing how they all change,
You can become very,
Very peaceful.
In a few moments this recording will come to a close.
If you found mindfulness of sounds helpful as a way of finding peace and harmony with the world,
You can practice mindfulness of sounds as you wish and as you need,
So that it may bring peace and happiness.
Thank you.
