103 Sounds And Silence

Mindful Girl Meditation - Sounds And Silence is especially for children in the highest grades of primary school. A good time to listen to the meditation is before going to school or before going to sleep.

Transcript

You will now begin the exercise Sounds and Silence.

First,

Take your quiet practice position.

Sitting with a straight back,

Relaxed and awake.

If you feel comfortable,

You can close your eyes.

Feel your feet on the floor and your legs and buttocks on the seat.

Arrive at this spot and follow the breath in and out very quietly a few times.

Now bring your attention to your ears and to the sounds.

Hear sounds in front of you,

Behind you,

To the right and the left of you.

You hear sounds all around you.

Then turn your attention now to the farthest away sound.

And hear sounds very close by.

Are you listening to the sounds from your body?

You may notice that your attention jumps from sound to sound.

Sometimes your mind wanders.

Then your attention is completely away from hearing and that's okay.

If you notice that your attention is no longer on hearing,

Then simply move your attention gently back to your body,

To your breath.

And then go again with your gentle attention to your ears and to the sounds,

As best you can.

Sounds rise from the silence and disappear again.

Some sounds are always here.

Others are only there for a short time.

The silence is there too.

Between,

Behind or under the sounds,

It's silent.

Sometimes you notice that you are very quiet yourself.

Then you are mindfully in the silence.

The silence around you and within you.

You can sit like this for a while.

And when you are ready,

Slowly open your eyes and finish the exercise in your own way.