Hello and welcome.
When we meditate we need something for our mind to do,
So we give it something to focus on.
Today our focus will be sounds.
It can often be difficult to find a quiet place to meditate,
So instead of trying to block out the sounds,
Begin to use them as the focus,
And you'll soon find what was a space invader is now the space creator.
Find a comfortable position,
Whether you choose to sit on a chair,
The floor,
You may choose to lie.
Whatever your position,
You can move and wriggle,
Settle throughout the meditation.
And let's begin.
Take a long breath in and have an even longer breath out.
And again,
Long breath in and longer breath out,
Just letting some of the tension of the day accompany the breath.
Again,
Long breath in,
Longer breath out.
Beginning to notice the body settle and soften on that out breath.
Allow your breathing to fall into its natural rhythm,
No need to control,
Just let it come and go as it wants.
There's no right or wrong way to do this meditation,
Just allow yourself to see what comes from these minutes that you have given back to yourself.
Notice your connection with the earth,
Whether it be on the chair or the ground.
Do you feel warm,
Cool,
Are you comfortable?
Bring awareness back to the movement of your breath,
Follow it from where it enters all the way through to where it leaves.
Notice that lovely pause,
The silence before you need to breathe in again.
Now,
Turn your attention to sounds and take a moment or two to move into listening mode.
Staying with your breath,
Listen to it as it moves through your body.
Where do you hear it the loudest?
Nose,
Mouth,
Throat,
Chest?
How would you describe it?
Is it soft,
Gentle?
Do you have any other sounds coming from within?
Is your stomach making noises?
As we rest,
We can begin to digest,
So always welcome some inner rumbles.
Turn your attention to the sounds around you.
Are there any background sounds?
Sounds that are always there and never noticed.
You don't need to chase the sounds,
Let them come to you.
Notice if they're coming from different directions.
Do sounds come and go,
Disappearing like popping bubbles?
See if you can catch a sound where it starts and follow it all the way through to where it ends.
Do the sounds have colour,
Texture?
Listen for the details.
Are there sounds within the sounds?
Any thoughts that arise,
Just let them pass through your soundscape.
You can deal with them when you're ready,
After you've had this time for yourself.
I'll leave you for a few moments to just sit in your soundscape.
Do sounds come and go?
Bring your focus back to your connection with the earth.
Perhaps bring some movement into your fingers,
To your toes.
Take a deep breath in and when you're ready,
Release it.
Open your eyes and gently move into the rest of your day.
.
