Hi,
This is Pyrros and I welcome you to this guided meditation where we will mindfully explore sounds and thoughts where we will blissfully merge into oneness.
To start,
Sit on the floor or on a cushion,
Cross legged,
But if you don't find that easy you can always sit on a chair,
Just keep your feet flat on the floor.
You can rest your hands on your knees with your palms facing up or down.
Now close your eyes and gently straighten your spine.
You can imagine that the top of your head is attached to a rope which someone is pulling upwards.
This will make a nice and long spine.
Don't keep your spine rigid though,
Let it be soft,
As you make yourself comfortable being here and now.
If you can,
Breathe through your nose,
However if it's blocked or if you don't feel comfortable doing so,
Please feel free to breathe through your mouth.
And now take a few deep breaths as a way of settling down your mind.
Inhale deeply and then let the air move freely out of your nostrils.
To begin with,
I would like you to pay attention to any sensations you may have right now,
On your knees,
Lower back,
Thighs or any other part of your body that you may feel the pressure of sitting.
Experience the gravity as it is pulling you down and as the floor is keeping you stable where you are.
Now shift your awareness to your breathing and feel any sensations around your nostrils or your lips as you breathe in and breathe out.
You may experience the cool air as it moves into your nostrils and the warm air as it moves out of your body.
Now I would like you to shift your attention to the sounds around you.
Try not to name them though.
If your mind is wandering,
Without any judgement bring it back to paying attention to the sounds.
There is no need to name what you hear.
The sounds could have been produced by a passing car or it could be a bird singing or me talking.
No matter where the sounds come from,
Just let your ears hear whatever they want to hear.
After all,
Everything is just sound,
Just vibrations.
If your focus is distracted,
Remember that you are directing your awareness to anything that touches your ears without making any selection,
Without declaring in your mind that you dislike this sound or that you prefer that one.
Soon you may realize that there is chatter in your head about the sounds you hear,
That you cannot help but naming or identifying them.
These are your thoughts fighting to stay active while you let your mind slow down.
This is a normal process so don't judge yourself for having these thoughts.
Don't try to repress them either.
Just take a deep in-breath and as you exhale let them be.
Notice how the sounds appear out of nowhere,
Without any hesitation,
Without any previous announcement and then how they fade away.
Same happens with our thoughts,
They arise into our consciousness,
Stay with us for a few moments and then they fade away.
As you did before with the sounds,
Do the same with your thoughts.
You don't have to identify them,
You don't have to name them or take part in the story in your head.
Just be aware of their presence,
Be aware of them as they come and go.
While your mind calms down you may realize that the sounds from the outside and the thoughts from the inside are just happenings,
They are dissolved into oneness.
Listen to all sounds and watch all thoughts as a general background noise.
If you notice any disturbing or intrusive thoughts,
Acknowledge them,
Set aside any judgement and without making any effort to identify the thoughts,
Let them be.
Let them come and go while you are watching whatever is happening right now.
Now,
As this meditation comes to an end,
I would like you to focus on the sound.
Now gently start moving your fingers and toes,
Let your spine move freely back and forth and to the sides.
Take a few deep breaths,
Deep and slow breaths.
And when you feel ready,
Open your eyes.
I hope you enjoyed this guided meditation where we mindfully focused on the sounds and thoughts and as they come and go,
As they dissolve.
Continue on doing daily this mindfulness practice and soon it will become easier for you to relax wherever you are,
No matter the noise outside or inside your head.
Thank you very much for listening.
Namaste.
