Just taking a moment to get comfortable in an upright seated position,
With your eyes closed or slightly open,
Depending on what's most comfortable for you.
And now just allowing your face,
Your eyes,
Your jaw,
Your shoulders to relax completely.
Letting go of tension and taking three slow deep breaths in through the nose and out through the mouth with a sigh.
You want to breathe about 80% of your capacity here and calmly releasing.
Now with your next out breath,
Just allowing your breathing to return to its natural rhythm.
Calmly,
Gently resting in your own awareness here.
And now placing your awareness,
Your gentle attention on the sounds that you hear.
Whether it's through your device or in person,
Whether the sounds are close or far away.
What do you hear in the here and now?
What are you aware of in this moment?
What noises do you hear?
Without judging or placing a label on any of the noises.
Just being gently,
Kindly aware.
Whatever you hear in this moment.
Such a simple thing that we often don't pay attention to as our days progress.
But the awareness of sounds can bring us back to the calmness,
To the stillness,
To the peace of our present moment awareness.
Each noise doesn't have to be a disturbance,
But each noise can be an opportunity to rest in the stillness in which sounds arise and fall.
And when you're ready now,
Coming back to your body,
To the space that you're in.
Just gently,
Calmly opening your eyes in your own time.
Thank you.
