Anchoring With Sound

A gentle 4-minute guided meditation using sound as an anchor, perfect for beginners who find it hard to focus on the breath. This practice is especially helpful for people who struggle with breath-focused meditation, or anyone who wants to experience mindfulness in a new way. Just listen. Rest. Let sound be sound. Music by [First Name Last Name].

Transcript

Hello and welcome. My name is Tina and I want to thank you for joining me for this beginner meditation series. Today we're going to use sound as an anchor. Find your comfortable position either sitting or laying down. And let your body be held and completely supported by the surface that you're on. Relax into it and when you're ready close your eyes or soften your gaze. Let's take one breath in and then as you breathe out let go of the need to do anything. Now just listen. Not searching for any particular sound. Just letting a sound come to you. Maybe you hear something nearby. Maybe something far away. Maybe it's quiet. Maybe there's a hum or a bird or a distant car. Just notice. You don't have to name it. You don't have to follow it. Just let the sound be the sound. Whenever you notice your mind has wandered gently bring your attention back to the sound. Any sound at all. If there's no sound just notice the quiet. The quiet is kind of a sound as well. Let's stay here for another minute. Listening. Resting. Now bring your attention to your breath. Take one deep breath in through the nose and then exhale through the mouth. I want you to notice the difference you feel in your body from when we started. Are you more relaxed? Calm? Peaceful? I just want you to take note of how you feel after each meditation. When you're ready gently start to move around your fingers and your toes and open your eyes up. Come back into the room and bring this feeling with you into your day. Namaste.