5 Minute Sound Awareness Meditation

Hello and welcome to another five-minute meditation.

You can go ahead and find a comfortable seat.

Allow your eyes to close,

Gazing down towards the floor.

Lengthen your spine and relax your shoulders,

Relax your forehead,

Relax your mouth and allow this feeling of relaxation to melt over your body completely,

Allowing the spine to be long,

To bring presence,

The body relaxed around it.

Go ahead and take a slow breath in through the nose and a slow exhale,

Allowing the breath to slow down,

Knowing that you have nowhere else you need to be right now,

Nothing else you need to be doing,

Five minutes out of your day just for you.

Notice the sounds around you.

What can you hear that is most far away?

Noticing if you can hear these sounds without labels or judgment,

Simply allowing them to flow into your awareness and out of your awareness,

And then bring your awareness to the sounds that you can hear that are most close to you.

Again,

Noticing these sounds without judgment,

Without labels,

Simply allowing sounds to flow in and out,

And if it's comfortable to you,

You can bring your awareness to the sound closest,

The sound that your own body creates.

It could be the sound of your breath or the sound of your heartbeat,

Allowing these sounds to anchor you in the present moment,

Knowing that this present moment is the most important thing,

Not worrying about things that may have already happened or things that have not happened yet.

At any time during your day,

You can bring your awareness back to the sounds around you,

Or the sounds you create within you to anchor you in the present.

Go ahead and take a deep breath in through the nose and out through the mouth.

Gently begin to open the eyes,

And enjoy the rest of your day.