Sound,
Breath and sensations meditation.
Sound,
Breath and sensations meditation.
Find a comfortable upright position sitting.
If you're on a chair,
Put your feet flat on the floor and arrange your body with dignity and uprightness.
Relax shoulders.
A nice straight spine.
Not leaning back or slouching.
Making sure you're alert and awake without excess tension but can feel the weight of your body.
Take a moment to remember your intention in committing to be present as much as possible.
As the mind wanders,
Bring it back to the breath again and again.
The inhale and the exhale.
Feeling is practice of refreshing and renewing your intention again and again.
Beginning to let go of thoughts from the day.
Letting go of planning.
Thoughts about the past and the future.
Worrying or any kind of imagining.
And just being present right now.
All you need to do is be present.
In this moment and letting go of everything else.
Releasing thoughts as many times as they arise.
And beginning again kindly,
Without judgement.
Bringing your attention to this moment and this experience.
Bringing your attention to your sense of hearing.
Noticing the sounds that are coming in your ears.
Either from the outside of the body or from within the body.
Bringing your attention with the sounds.
Travelling in and out of your awareness.
Sounds outside the room,
In the far distance or inside the room and the building you're in.
Noticing if you get distracted by your mind commenting on the sounds.
Just gently bringing it back to the awareness of the sound.
Allowing it to flow in and out of your awareness.
Listening up any assessments of sound and listening without judgement.
Letting go of images that come to mind when focusing on the sounds.
And coming back to hearing.
Noticing if you carried away by a particular sound.
Coming back to the sound itself.
Perhaps noticing we're attracted to sounds.
See if we can give up these assessments.
Listening without judgement.
If your mind wanders.
Gently and compassionately bring it back to the sound that arises in this present moment.
No matter how many times it wanders off on some imaginary journey.
Bringing it back to the sounds.
Giving up all judgements and thoughts about your ability to do this exercise.
Just keeping your attention focused on the sounds.
Listening to the present sensations of sound.
And just letting the sounds that come into our awareness fade into the background of our attention.
Returning with không á裡面 Ausw radio colorám equal不到 The unfettered the centre stage of our awareness,
Noticing the sensations of breathing,
To the nostrils and upper lip,
The air flowing in and out,
Sensing into the throat or chest,
Feeling the air coming and going,
Feeling the belly and noticing how it stretches as we breathe in and falls and contracts as we breathe out.
Noticing the unique sensations of the in-breath,
Moment by moment,
And then the sensations of the out-breath,
Moment by moment,
The slight pauses of breathing in and out,
The pause between our out-breath and our in-breath.
And no matter how familiar you are with breathing,
Just noticing each moment anew,
Bringing your beginner's mind to the sensations and awareness of your breathing,
Moment by moment,
In the constant change how the breath ebbs and flows.
Not trying to control the breath in any way,
Just observing the breath.
If you notice the mind wanders,
Gently bring it back,
Leaving aside any judgements,
Letting go and beginning again,
Returning to the breath.
Noticing the mind's patterns and letting them go as best we can and returning to the immediate sensations of breathing.
When you're ready,
Let the focus of breath fade into the background and bring the focus on the body to take centre stage.
Noticing all the body sensations that are present in this moment,
The sensations of touch,
Pressure,
Sensing energy into the body,
The ticking,
Pulsing,
Temperature,
Dryness or moisture,
Air moving over the skin,
Not looking for anything in particular,
But just what's there and noticing it.
And a few moments,
Just exploring these moments.
Scanning the body from the toes right up to the head,
Each part in turn,
Exploring and being curious about what you can discover in your senses.
What can you notice?
You can explore deeply into the intensity of the sensations or you can just explore the edges of it.
If you notice your attention is no longer with the physical sensations of the body,
Notice what the mind is on and appreciate that you experienced a moment of mindfulness noticing that you've become distracted.
You're already back in the present moment.
Really beginning again and again,
Focusing on the sensations in your body.
Noticing what sensations flow into the present and just allowing them to let go,
Moving in and out of our awareness.
Exploring every part of your body,
Curiously noticing.
Sitting with the breath just a little longer,
Just becoming aware of,
Preparing to open your eyes in your own time.
Stretch the body and prepare to finish the meditation,
Allowing yourself your own time to move onwards towards what you're going to do next.
And if you need to,
Just allowing yourself more time to sit,
Exploring the sound,
The breath and the sensations.
