Bird song meditation.
This is a listening meditation focused on the sound of bird song.
I'm Rebecca and I'll be your guide.
As with any meditation practice,
All my instructions are optional.
So let's begin.
Find a comfortable place to sit,
Somewhere where you can feel grounded and firm,
Supported by a chair or the floor,
But also somewhere you can feel a lightness and a lift in your body,
Balancing the sense of being grounded with the sense of being light and elevated.
Taking a deep breath in and sighing out through parted lips like ahhhh.
Doing this twice more,
Inhaling,
Feeling the expansion of your chest and your lungs and exhaling,
Feeling the softening of your body.
When you've finished your three exhale sighs,
Sitting comfortably and taking your awareness to sound,
Noticing any sounds you hear around you now.
And to your sounds around you,
I'm going to add the sound of bird song.
Listening now to the sound of bird song.
Open listening to the sound of bird song.
If you notice your thoughts wander,
That's okay.
That's what they do.
Gently,
Encouragingly bring your focus back to the sound of the bird song.
Open listening,
Allowing the sounds to come to you.
And whilst maintaining your focus on the sounds,
See if you can also notice how you're sitting,
The contact between yourself and the floor or chair or any of the other sounds.
Open listening whilst feeling grounded and supported.
Getting ready to finish off this practice.
Noticing once more how you're sitting,
Returning your awareness to your body.
Noticing the inhale and exhale of your breath.
Feeling grounded again in the room where you are,
In your body and bringing back to your everyday the experience of open listening.
Smile,
Open your eyes if they're closed and go on with your day.
Namaste.
