Buenas Dias, Medellin, Colombia

Meditations via Global Soundscapes: Medellin, Colombia. This is a morning practice bathed in the sounds that are Medellin in its most natural sense. I hope you enjoy traveling by closing your eyes and listening.

Photo by Gabriel Porras on Unsplash

Transcript

Good morning.

Good morning from Medellin,

Colombia.

Thank you for joining me this morning as an opportunity to begin our day from a rooted and grounded place inside of us.

Find yourself in a spot that is most comfortable for you.

If you choose to start sitting up or lying down,

Just make sure that you are comfortable so that your physical body can relax easily.

Sinking into the moment by simply noticing the sounds of Medellin,

Noticing what's going on.

I encourage you to close your eyes and just use your sense of hearing and in this case listening.

Becoming the active observer,

Aware and also a sense of curiosity.

Sitting up straight with your spine,

Almost as if every vertebrae were a tiny bone stacked on top of the next.

If you're lying down,

Also the same.

Sitting up brings reverence almost to the practice where you are placing your body in a position that honors what you were about to do.

So just notice how there might be a different vibration,

A different energy the way that your body feels if you're hunched over and slouched to just sitting up straight.

Notice that it changes slightly just by putting the body into a new position,

Which almost is magical that you can just change the tone by changing position.

So again,

Just notice and listen.

Feel your body dropping into the moment.

Being here,

Being home,

Nowhere to go and nothing to do besides starting from this place of gathered stillness inside of you.

And it might not begin that way for you this morning,

Which is fine.

We will work on gathering that stillness inside of you as we move forward.

So with your back straight and a tone of reverence to the practice today,

Just begin by taking a breath and letting out the air that is in your lungs as it stands.

Letting it out and starting fresh again with a new breath and filling up the lungs as best and as full as you can and letting it out and starting from there.

Your arms are at your side,

Relaxed,

Open,

Surrendered if you're lying down and in your lap,

Palms can be facing up or down whatever naturally feels right for you.

Your spine is straight.

Every vertebrae stacked is holding your back up with a sense of straightness,

But also please invite a sense of softness as well so that you are both relaxed and sitting up straight.

That you are both with reverence and also fully surrendered.

The dynamic and the dichotomy of both together.

Feel it in your body now.

Your neck is straight also.

Each of the bones in the back of your neck stacked on top of one another,

Allowing them to straighten ever more slightly,

Noticing that the very tip of your chin might drop down just a small little bit to allow the lengthening and the straightening of the neck.

Your head is balanced on the very top,

Noticing that it is this orb and this ball on the very top of your spine as it stands now.

Your eyes are closed.

You're breathing softly,

Naturally with an even cadence.

You might want to start with a deeper cleansing breath just to exhale all of the air that is in your lungs now.

Starting with a fresh breath again.

Always beginning again whenever you choose,

Starting over in any one moment with as simple as a deep cleansing breath.

Putting your attention on your ears now.

I'd like for you to start with just putting your awareness on just your ears so that you feel the ears on the side of your head,

Feeling the folds in your ears,

Feeling the placement of the ears on the side of the head.

And notice that your ears are listening.

Notice that the ability of the ears to listen is different than the ears hearing.

Hearing almost insinuates a passive tone where listening is more active.

So I encourage you to play with the difference in the way that it feels for you to both hear the sounds of mettajine around you and also to listen to those sounds.

Practice now.

See if you can notice the difference.

And if your mind moves off of your ears listening and hearing,

It is okay.

Just simply move your attention back to that spot,

Back to the ears,

Doing their job and just noticing.

Another layer happening below you hearing and listening as the breath moving always and forever,

Naturally,

Without you having to try to breathe.

It too is a very passive activity that I encourage you to make active.

Actively and consciously breathing changes the tone and the cadence of the breath that happens behind the scenes all day that you're not aware of.

So from your attention on your ears,

I invite you to move it to your breath and actually being aware of the breath that you are taking in and the breath that you are letting out so that you are no longer unconsciously breathing,

But that you are actually taking in the breath with full awareness of the breath perhaps beginning at the very tip of your nose and you feel your lungs expand as you invite more and more air inside and the breath feels the lungs,

Feels the chest cavity and lifts the muscular parts around your chest to where it lifts,

Expands and then falls again.

The breath moves back up the back of the throat,

Out of the nose and out into the air around you.

Again on the next breath,

I invite you to consciously do the same.

Consciously drink in the breath in front of your nose,

Drink it in and follow it down through the nasal passages through the back of your throat into your lungs,

Filling up your lungs in a deeper sense of fullness and then letting the breath recycle through and back up,

Your chest falling,

The breath moving back up and then out again.

This whole cycle of breathing and making it conscious is just one small way to notice the things that are happening behind the scene,

Being aware of the moments that make up your day,

Each individual moment being a full experience in itself.

If you choose to just stop and drop in to that moment,

Listening,

Hearing to the sounds around you and drinking in with awareness the breath that's in front of you,

Filling your body with that breath and actually feeling that,

Actually feeling the air move through imagining that air touching all of the cells in your body with a fresh load of oxygen picking up the carbon dioxide that is to be recycled and picked up and moved back out your body so easily on the train of the breath that it happens over and over and over during the day without our awareness or attention and this is just an opportunity to notice what your body does for you so many times during the day and starting with a moment of gratitude this morning for what seems so simple and innocuous.

The breath that moves takes care of your body,

Takes care of you on the most foundational level and if you've never given gratitude to your breath,

I encourage you to do that now.

Thanking the breath for doing all the work and all the heavy lifting so that you don't have to,

So that your attention can be placed outside of you and elsewhere.

So the workhorse that happens of the breath,

You're just thanking it.

Thank you for keeping me full of fresh air.

Thank you for doing the numerous activities at the cellular level of filling my body with fresh oxygen.

Actually fill your body now full of fresh oxygen.

Inviting that sense of gratitude to infuse your moment now of what is so mundane and so simple but yet so powerfully stabilizing for the entire foundation of your life.

So thank you breath.

And with this sense of gratitude,

I invite you to find one other thing in your life,

Whatever intuitively comes to you this morning,

Whatever is the first thing that pops in your mind,

Start there.

Not to overthink it,

Not to question it,

Whatever it might be,

Start there.

Your intuition is a powerful force that will give you exactly what you need if you give it opportunity to speak.

And so whatever that thing is that you now have in your mind,

I encourage you to start your day with a full awareness of that.

Sharing thank yous,

Dropping into what it feels like in your body to be grateful to say thank you,

To hold reverence for this thing that is yours,

That has been given to you.

Spend a moment in gratitude of that thing right now.

For me this morning,

I am most grateful for how well I slept last night.

I'm grateful for my dream life that is so vivid and real.

I'm grateful for the opportunity to use those dreams almost as a language,

As a portal,

As a way of understanding myself and understanding my desires and my world.

Thank you subconscious,

Thank you dream life,

Thank you sleep.

Thank you for giving me that language and those experiences and those vivid,

Vivid memories.

And so whatever you're thankful for this morning,

I encourage you just to notice it deeply,

That that is one thing to be so very grateful for.

And starting from that vibration,

Beginning your day there,

That with intention and consciousness on your hearing and listening of every moment of the workhorse of the breath holding you up,

Literally scaffolding the entirety of your life,

That you have the ability to drop into the very moment that is right now and finding a real thing happening for you to be grateful for.

Perhaps there's not a lot that's obvious to you to be grateful for today and that is fine.

Just start with one thing.

Gratitude is a muscle,

A muscle that you work by one thing and somehow once you have one thing in front of you that you are utterly and thoroughly grateful for,

Somehow the next thing arises.

So trust that.

Trust that if you are not in a naturally grateful spot this morning that that is okay,

That is fine,

As long as you're able to just find one thing putting that thing in front of your consciousness.

So again,

Breathe out this morning and bring your awareness back from the inside of you,

Back to the outside,

Back to the sounds around you,

The sounds in front of us that are managing.

Taking another deep cleansing breath to end our practice together this morning.

Thank you for joining me and have a wonderful day.

Reviews

Beautiful use of ambient sounds for a very focused, grounding meditation!

I so enjoyed this soundscape. I felt as if I was really there. One I will come back to again 🙏

Our beautiful Medellin 🙏🏾