In this meditation,
We will use sound as a mindfulness anchor.
If it's available,
You might like to open a window to allow more sound to come in.
Sound meditation can sometimes feel very expansive.
If you begin to feel ungrounded in a way that doesn't work for you,
Try returning to your breath or placing your awareness in your feet as a way to reset.
Finding your posture upright and relaxed,
Noticing a lift in the spine and a release in the shoulders.
We'll start with three deep breaths.
Inhaling through the nose,
Filling up lungs and belly.
Exhale slowly through the mouth.
And again,
Inhaling through the nose as deeply as is comfortable.
And letting it all fall out,
Exhaling through the mouth.
Once more,
A deep inhale,
And letting your whole body go on the exhale.
Allowing the breath to return to normal and spending just a few moments watching the breath move in and out.
Okay,
Now we're going to start to take a deep breath to return to normal.
Out.
Bringing awareness now to the experience of hearing,
Becoming aware of any sounds you hear.
Feeling curious how the sound meets your ears.
You might notice sounds that are soft or loud.
You might notice sounds that are near or far.
Just staying with the experience of hearing.
You might notice sounds that are near or far.
Watching the arising and the passing away.
The rise and the fall of sound.
You might notice sounds that are near or far.
You might notice sounds that are near or far.
Noticing sounds that come and go and sounds that remain consistent.
When the mind wanders into thoughts,
Emotions,
Sensations,
Just returning to sound without judgment phone ringing Noticing how sounds come from and return to silence.
Noticing how sounds come from and return to silence.
Noticing how sounds come from and return to silence.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
You might try playing with listening to one sound at a time.
Can you stay with one sound fully until another one catches your attention?
When you catch yourself lost in thought,
You can note with the word thinking and return to sound with an energy of forgiveness.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
See if you can notice the urge to label sound as its source or as good or bad.
See if you can simply be with the bare experience of hearing.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
Noticing any feeling tones of pleasant,
Unpleasant,
Or neutral.
What is it like to listen to a sound that's closest to you?
And what about a sound that's furthest away?
What does that do to your sense of awareness?
Notice how any sound can be an object of meditation and awareness.
Any sound can be an anchor into the present moment.
Nearing the end of this meditation.
Take a moment to notice any qualities or sensations in the mind and body that have perhaps shifted.
Notice any qualities or sensations in the mind that have shifted.
Notice any qualities or sensations in the mind that have shifted.
And finally,
Thanking your body for its ability to be with sound.
Thank you.
