Welcome to this meditation.
Just take a few moments to settle yourself into a comfortable position.
You could be seated with your back supported,
Sitting on the floor,
Lying down,
You can even stand whatever is most comfortable for you.
Just take a few moments to settle into that space.
You can let your eyes close if they want to or soften your gaze.
Feel free to twist or roll any joints to settle yourself a little more feeling comfortable and relaxed.
And in your own time draw your attention to the sounds around you.
What can you hear?
Are there ongoing sounds like the hum of a fan or short arced sounds like birds,
People talking,
Disrupted sounds?
Just notice them with no need to try and drown them out or dismiss them.
You're just holding them in your awareness.
You may find they merge together as one like white noise or your attention may focus on just one or jump from one to another.
Anything is fine.
In your own time you may choose to draw your attention to the sound closest to you.
It might be your own breath rustling in your clothes as you exhale.
Maybe it's my voice.
All you need to do is rest your attention on that sound.
It's rhythm,
It's volume,
Gently holding it in your awareness.
When you're ready you can move your attention out to the next closest sound letting the nearest fade into the periphery.
Notice the beginning and end,
The length and volume.
If your attention turns to other sounds or other things that's perfectly okay.
You can choose to gently guide your attention back to that second sound or if you need to stay with that other one for a moment.
Anything is welcome in meditation.
In your own time you can guide your attention to the next sound.
Gradually expanding your awareness.
No need to worry about it too much what sound it is,
Just what comes into your awareness and attention.
And when you're ready you can move on to the next sound.
How does this sound make you feel?
Perhaps it conjures memories or associations or maybe you're completely ambivalent to it.
Anything's fine,
Just be aware of your connection to it.
And when you're ready move on to the next sound.
You can continue this at your own pace.
Letting other sounds blend into the background,
They're all still there in your awareness as they always have been.
You're just gently resting your attention on one particular sound.
One thing that is connecting you with the outside world.
If other thoughts come into your mind that's completely normal,
There's no need to dismiss them.
It's natural to be aware of different things at different times.
You can stay with them for as long as you need.
And then you can gradually expand your awareness further and further out to the next sound.
And for the last few minutes of this meditation,
Gently draw your attention back to the sound you enjoyed the most.
No need to dwell on it too much,
Just trust your instincts and whatever you're first guided to.
Why do you enjoy this sound?
Does it bring comfort,
Excitement,
Memories?
You can hold this connection with you as you continue through your day.
And in your own time you can open your eyes and draw your meditation to a close.
