Welcome to this mindfulness meditation.
Today's meditation is all about being fully present,
Fully in the moment,
Without judging,
Without trying to label or even without trying to imagine the sounds that you may hear.
Simply allow yourself through this meditation to be there,
To listen,
To feel and sense and simply observe.
You will hear a recording made at the oldest Buddhist temple,
Pana Lakahang in Bhutan.
We can hear different people reciting mantras and spinning prayer wheels and locals speaking as they come in out of the fields to offer their respects.
So first,
Set your intention to simply observe without trying to label or put a tag on the sounds that you will hear.
Simply allow yourself to be there,
Fully in the moment,
Fully present.
Find yourself a comfortable position to sit with your legs crossed,
Your spine,
Neck,
Back,
Head,
Straight,
Erected.
A comfortable position with your hands on your legs,
With your pants facing upward if you want to feel lifted or facing downward if you want to feel grounded.
And as we always do with meditation,
We first start by observing our breath.
Simply notice your normal breathing pattern.
Don't change anything,
Just notice simply your normal breathing rhythm.
Notice how fast or slow,
Notice how deep or shallow your breath is.
And on your own time when you feel ready,
Simply close your eyes and bring your attention fully and completely to your breath.
And now bring your attention to the sounds.
Allow yourself to be fully immersed into the sounds.
Allow yourself to be with the sounds,
To be part of the sounds and allow the sounds to be part of you.
Just be there,
Observe,
Listen,
Sense.
And as always with meditation,
If you find yourself engaging with a thought or putting a label or judging things and sounds,
Simply bring your attention back to the observation and congratulate yourself because this is what meditation is about.
This is all about observing,
Being fully and completing the moment.
Oh Oh Oh Oh Oh Oh Oh And as we are about to bring this meditation to an end,
I invite you now to bring your attention back to your normal breathing pattern.
Simply observe and notice if your breathing is in any way different from when you started this meditation.
And on your own time when you feel ready,
Simply open your eyes,
Look around and bring your attention to an object,
A shape or color.
Bring your entire focus to this thing.
Be fully present in the here and now.
Thank you.
