This is a short meditation that focuses on sounds to assist in calming the body and mind.
Ensure that you're in a position that is comfortable for you and close your eyes if you wish.
Bring your attention to your breath and take three deep breaths in and out.
As you breathe out,
Listen to the sound that your breath makes as it leaves your nose or mouth.
One,
Two,
Three.
Now direct your attention to any sounds that you can hear in your immediate area.
There may be music playing,
The ticking of a clock,
People talking or birds chirping in the sky.
Take some time to notice the sounds that you can hear around you as you continue to breathe.
Are there any sounds that you normally wouldn't notice?
Now direct your attention to any sounds that might be further away.
Can you hear anything in the distance?
Perhaps you can imagine some sounds based on where you are positioned,
Such as people talking in their houses down the street or cars driving by on the nearby highway.
Take some time to think about these sounds.
You may notice that other thoughts enter your mind and that's perfectly normal as our brains are designed to think.
Acknowledge your thoughts without judgment and when you are ready,
Return your attention to the soundscape and my voice.
Direct your attention back to the sounds in your immediate area as you continue to breathe.
Perhaps the only sound you can hear is my voice.
So take note of the sound of silence as I pause.
Tuning into sounds is a useful way to focus your attention on the external world and can help to bring some calm back to your mind and body if you find that you're experiencing difficult thoughts or emotions.
When you are ready,
Open your eyes,
Bring your attention back to your surroundings and try to take the feeling of calm with you throughout your day.
