I'm going to invite you now to join me in a short practice of awareness of sounds.
This meditation is meant to help you find grounding presence to the ever-changing landscape of sounds around us.
For this practice,
Just keep in mind that my guidance is just guidance.
There is no need for you to do as I say and encouraging you to at each point follow your own wisdom and do what you need to do to take care of yourself.
We'll begin with the sound of the bell.
Starting by finding a comfortable position in your chair or wherever you're seated.
Feet flat on the ground,
Hands in your lap or at your side.
As you take in a deep breath in and out,
Letting your eyes close if that feels safe or perhaps gazing softly in front of you.
Taking this opportunity to adjust to your posture.
Keep straightening the back to be upright and alert but not stiff.
Seeing if the neck can be aligned with the spine.
Relaxing the shoulders.
Having a stable and balanced posture is a great container to have stability of mind.
Settling into your body.
Just letting the breath come in and out at its own pace.
Just feeling the breath wherever it enters the body.
Relax at the base of the nostrils.
Or the rising and falling of the shoulders.
The chest expanding.
The stomach rising and falling.
If you notice your mind wanders off to a thought,
Perhaps about the past or the future.
Just smiling at yourself or noticing this is in itself a moment of mindful awareness.
And then gently escorting your attention back to the breath.
As it comes in.
As it goes out.
And now inviting you to shift your attention to the sounds around you.
Sounds from afar.
Sounds from closer by.
Sounds that happen just once.
And sounds that repeat.
Not looking for any sound in particular.
But just taking in the entire landscape of sounds around you.
And if there's mostly silence,
That's okay too.
Noticing any thoughts or emotions that may arise related to the sound.
And then gently coming back to the breath.
Continuing to let the breath come in and out naturally.
Letting the body do what it knows how to do so well.
As you continue to take in without judgment.
Whatever sounds reach your ears.
Constantly changing.
No sound the same as the one before it.
No sound that will last forever.
Each moment a precious,
A new moment.
And as we prepare to end this practice,
Just gently bringing your attention back to the awareness of breath in the body.
Feeling the touch of your hands at your sides around your lap.
And the firm and solid feel of the ground beneath your feet.
Listening to the full sound of the bell.
And opening your eyes gently whenever you're ready.
No sound.
