I would like to invite you to arrive in this moment as you settle into your chair or onto your cushion.
Just let the breath fall naturally in and out.
Today's technique uses sound as a focusing tool.
As we know,
Our minds tend to wander as they try to find something to focus on,
To think about.
And so if we give them something to do,
This can help us to stay present in the moment.
And so what I'm going to do is I'm going to ring the bell three times to start,
Two times to end.
This will be a 10-minute meditation.
And I'll be guiding you a little bit along the way,
Not much,
Just a little bit.
Let's begin.
Now as you sit,
I'd like for you to notice that you're going to be feeling a little bit better.
I'd like for you to notice the sounds around you.
Perhaps it's a passing car,
Maybe a dog barking,
The ticking of a clock,
The creaking of your house.
And these sounds could be in your environment where you are.
You might even hear something in the background of this recording.
What I want you to do is when you hear those sounds,
Just listen to them,
But don't interpret.
Hear but don't judge.
There's no need to label the sounds as good or bad.
Just let the sounds be.
Just notice them.
Hear but don't judge.
