Welcome and thank you for taking the time to listen to this meditative listening practice.
Whenever you are ready,
Fully invite yourself to be in the present moment and commit this time for yourself.
Let go of responsibilities and take this moment for you.
I invite you to adopt a comfortable sitting posture in a quiet space.
Let your body settle in a pleasant position.
Remember strong back,
Soft front.
And when you are ready,
Gently close your eyes.
Remember why you are meditating.
Let the truth of your motivation become present for you.
Cultivate a heart of kindness and compassion.
Now let's take a few breaths.
Breathe in awareness and breathe out slowly.
Bring your attention to your breath.
When you inhale,
Bring your full awareness.
And when you exhale,
Exhale calm,
Softness.
Breathe in awareness in your body.
Breathe out calm,
Softness.
Be aware of the breath moving in and out of your nose.
Bring your attention to the touch of your breath in the nostrils where the breath enters.
Allow your body naturally calm down.
Allow yourself to breathe naturally and comfortably.
Allow your breath to keep its natural rhythm.
Just let it be.
Gently keep your attention at this point.
When you notice that your attention is lost on the thoughts going through your mind,
Take a deep breath and gently return your attention to your breath.
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.
Allow your way to sink down through this point of contact.
Whatever possible,
Allow any tension drain down into the support and beyond.
We will now find some stillness within.
Let us come to a minimum of 10,
Which is 8.
You now beginning to gently shift from the field of simple sensation in the body and allowing that to fall into the background of awareness we open our ears you you you you you you you you you you bringing our attention to our ears as we become aware of hearing we have this beautiful gift of our the ability of hearing sounds you you you you you you you sounds comes in a variety of ways some in the form of beats some in the form of tones some in the form of frequencies even my voice right here you may notice that a sound comes from a sense of silence and then has a picture 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 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 you to be aware of what is happening you you you you you you you you you you 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 strayed and gently returned your attention back to the awareness of hearing sounds appearing and disappearing coming and going just like the breath just sounds you you you you you you you you you you you you you you let it all go noticing how relaxed you are in this present moment slowly beginning to withdraw awareness from hearing now as we come back to our surroundings congratulating yourself for spending some well-deserved time for cultivating awareness thanking yourself for even taking this time at all you feel harmonized and at peace and now gently open your eyes allowing your attention to move out to the outside world beginning to subtly move your body and prepare for the most wonderful day ahead full of endless possibilities seeing if you can bring a fresh sense of curiosity and openness to all that you encounter today have a peaceful and harmonious day and I hope your practice goes in a wonderful manner namaste
