If you were to find somewhere comfortable where you're not going to be disturbed just take a few moments now just to focus on your breath,
Breathing in through your nose,
Down your throat,
Down into your belly,
Breathing out.
Perhaps you might notice a rise and fall of the belly as you breathe in.
This practice is going to focus on mindful sounds.
I'm going to ring a bell.
It's an opportunity just to focus on the sounds that you hear from the bell.
Whether the sounds are loud or quiet,
Different tone and pitch,
Whether you hear it in one ear more than another.
So as you just settle into your body,
Into your posture,
Just to focus on your breath.
I'm going to ring the bell.
What did you notice?
Do you notice it more in one ear than another?
Any difference in the pitch,
Sound,
Or become further away?
Just to notice the difference of silence.
I'm going to ring the bell one more time.
What did you notice this time around?
Where did you notice the sounds more?
Did you notice anything in your body,
The physical sensations?
Or if you might have wandered away from the sound of the bell,
What did you notice?
I'm going to ring the bell for the final time.
What did you notice then?
The sounds.
Where we were just now,
Or just to focus again back on our body and breathing.
The in-breath,
The out-breath,
Rise and fall of our belly.
Just to notice now sounds in our body as we breathe.
Sounds that are close by us or further away.
Now I'm going to ring the bell to end our practice of mindful sounds.
Just give yourself a moment to be able to come back around and fully awake of all your surroundings.
Thank you for listening.
