Hi there.
Welcome to this meditative listening practice.
Whenever you're ready,
Fully invite yourself to be in the present moment today.
Begin by adopting a comfortable,
Dignified sitting for sure in a quiet space.
You need to apply to your chin.
Make sure to find the position that will allow you to stay focused and alert throughout the meditation.
Go ahead and bring your attention to your breathing and use your breath as an anchor of awareness.
Gently close your eyes.
Notice how your feet are making contact with the floor,
How your buttocks are supported by the chair or cushion,
How your arms and hands are resting gently on your laps.
Allow your weight to sink down through this point of contact.
Wherever possible,
Allow any tension to drain down into the support and beyond.
Now let's take a couple of deep breaths together.
Go ahead and inhale deeply and exhale.
Let's do that again one more time.
Inhale deeply and exhale.
We will now find some stillness within.
Now begin to gently shift from the field of simple sensations in the body,
Allowing that to fall into the background of awareness.
We open our ears,
Bringing our full attention to our ears as we become aware of hearing.
We have this beautiful gift of audibility,
Of hearing sounds.
Sounds come in a variety of ways.
Some in the form of pitches,
Tones,
Frequencies,
Even my voice right now.
You may notice that as sounds comes from a sense of silence and then as a pitch tone,
Rising and falling,
Returning back to silence.
You may even notice that even in between the silence,
There are some sounds present.
Just being aware of this very fundamental aspect of hearing sounds.
Rising sounds,
Falling just sounds,
Taking a moment to know if you are trying to hear sounds or don't hear anything at all.
And if so,
Allowing the pure sense of just being aware of whatever hearing is occurring.
Simply allowing yourself to be in a receptive place of just listening.
Recognizing and allowing,
Letting the sound just be.
You may even notice that acknowledging all the different forms of sounds,
Your mind may become busy with images or stories connected with the sounds.
Know that this is okay,
As much as you can.
Just taking a moment to notice that your mind has straight and gently returned your attention back to that awareness of hearing.
Sounds appearing and disappearing,
Coming and going,
Just like the breath.
Just sounds.
Inhale,
Feeling the air going in through your nails,
Noticing the pose,
Before exhaling,
Releasing,
Letting go,
Noticing how relaxed you are in this present moment.
Stay there for a couple of minutes and just notice and deepen the awareness around your hearing.
But just observe in between silences what comes and goes.
And now,
Very slowly beginning to withdraw awareness from hearing and compared to our surroundings.
Congratulate yourself for spending some well-deserved time cultivating awareness.
Thank yourself for taking this time at all.
Let's take a couple of deep breaths together to finish this meditation.
So go ahead and inhale deeply and exhale.
Let's do that again one more time.
Inhale deeply and exhale.
Now draw your thumbs together to your heart and whenever you're ready,
Go ahead and open your eyes.
I thank you for taking the time today to sit here with me.
My name is Sara and I wish you a wonderful day.
Namaste.
