Find a comfortable position.
Let your body settle.
Gently close your eyes.
Take a slow breath.
In through your nose.
One.
Too.
Three.
And breathe out.
One.
Two.
Three.
Again.
Inhale slowly through the nose.
And then out.
One more time.
And then let the breath go.
Allow your breathing to settle to a natural rhythm.
Now turn your attention to the ancient sound of the duduk.
Notice how the melody rises and falls.
Each note gently appearing.
Then fading into silence.
Focus on the spaces between the notes.
Can you hear the voice of the instrument?
Ancient.
Warm.
Alive.
Mmm.
The instrument carries a story without words.
Something timeless.
It's normal for the mind to wander.
When thoughts appear.
Let them drift away.
Without judgment.
Gently bring your attention back to the sound of the instrument.
Now,
Turn your attention back to the breath.
Where do you notice the breath most?
At the nose or the movements of the chest or the belly.
Focus on the breath slowly going in.
One.
Two,
Three.
And the breath slowly going out.
One.
Two.
Three.
Once more,
Focus on the breath slowly going in.
Two.
Three.
And the breath slowly going out.
One.
Too.
Three.
Return your attention to the sound of the instrument.
Notice again how the melody rises.
And falls.
Each note gently appearing.
Then fading into silence.
Listen to the sound of the instrument.
Ancient and spiritual.
Like memories carried through time.
Rest in the calming sounds of the instrument.
Now feel the surface beneath you.
Let your eyes open and become aware of your surroundings.
Take this feeling of stillness into the rest of your day.
