Hello,
Insight Timer community.
My name is Regina Arabia.
I'm going to be guiding you to a sensory sound meditation.
This practice has the intention to relax and calm the mind.
It also helps you release possible tension behind the earlobes,
The neck,
And the jaw.
So let's begin.
Find a comfortable seat or maybe relax on your back.
Take a couple of breaths,
Gentle in and out of your nose.
Place the palms of your hands together to touch and rub them.
Create a little bit of a friction with the palms of your hands,
Building circulation and a little warmth.
Now take the tips of your fingers behind your earlobes and gently massage that cartilage area behind your ears.
As you massage that area,
Notice the breath deepening.
In full exhale,
Out of your mouth or out of the nose.
Take your hands,
The tips of your fingers,
And begin to feel and sense the cartilage underneath the skin that creates the architectural design of your earlobes.
Feel it outside the edges,
Feel it inside.
Notice as the hands and the fingers begin to massage the earlobes,
The sensation of gentle warmth that's building around that area.
Perhaps open and close your jaw,
Perhaps move your chin side to side,
Gently loosening up any tension possible around your neck and jaw.
Give it a little pull and a little tug at the earlobes,
A gentle squeeze.
And then after a few breaths,
Simply release your hands down by your sides or on your knees.
If it feels right,
Close your eyes and simply feel the sensation of warmth around the ears,
Around the neck,
Until it feels as it's dissipating in the sensations.
Go back to the awareness of how your breath is moving,
The ratio of inhale and the ratio of exhale.
Set your intention to continue to stay focused,
Present for the duration of your practice.
Now be aware of the space around you,
Taking your attention to possible sounds that you are perceiving closest to you,
Perhaps detecting here if they are pleasant or unpleasant.
Simply stay listening to the variety of sounds that come to your attention,
Maybe taking you now to more distant sounds that are coming from outside your immediate space.
You might be able to sense a humming sound in the background or the movement of leaves,
Wind,
Maybe sounds of birds,
Water,
Cars,
Or any other sounds that might be coming to your awareness.
Gently begin to release any identification with what they might be,
But simply stay as a witness of the sounds.
If thoughts begin to come to your conscious,
Notice and allow the thoughts to begin to drift to the background of your awareness,
Keeping the sounds back to the foreground.
Notice this awareness begin to shift to a more present,
Relaxed state of being.
Now very,
Very gently begin to bring the palms of your hands together again and bow down to the world within.
The world around you is only beautiful if you are at peace within the world within you.
Jai Bhagwan!
