Track five,
Settling,
Grounding and resting with sound support.
So coming to sit in an upright position,
Closing your eyes or lowering your gaze.
And just noticing the breath.
Noticing the breath as it comes in and as it goes out from the body.
And just noticing the breath as it goes out from the body.
You might like to add some counting or some phrases that you use as you notice the breath coming in and going out from the body.
Or perhaps just noticing where you feel the breath most in the body and allowing that to be your focus.
And just noticing where you feel the breath most in the body.
And now bringing awareness to the out breath.
Noticing how the body just effortlessly lets go of each out breath.
We're going to practice grounding our awareness in our body.
So perhaps bringing awareness to where your feet meet the floor.
Where your body meets the seat.
Perhaps checking in with your shoulders.
Or exploring any tingling you might feel in your hands,
Fingers,
Your thumbs.
And if you notice any strong physical sensations present in your body right now,
Seeing if you can allow those to be your focus.
Whatever's there in the body.
And when you're ready,
Expanding your awareness to include your whole body.
Just aware of the whole body sitting on the chair and breathing.
And maintaining this awareness of the body,
Breathing,
We're going to expand our awareness still further.
To include anything and everything that we might notice in this present moment.
Feelings or passing thoughts or emotions,
Just resting in awareness.
Nothing to do.
And nowhere to go.
And as you rest in awareness,
You might find yourself being overrun with strong thoughts or emotions and perhaps feeling a little bit unsettled.
If it helps,
You might like to use sound as your mindfulness supports.
So the mind gets scattered and we bring ourselves back to sounds.
Noticing the quality of the sounds.
The duration.
The obvious sounds or subtle sounds.
Perhaps noticing any preferences we might have to the sounds.
And just seeing if we can just be with the sounds as they are in this moment.
And whenever you're ready,
You can let go of making sounds,
Your main focus,
And expand your awareness again.
Turning back to resting.
Not looking for anything.
Not holding on to anything.
Just resting in awareness.
And anytime that you notice your mind becoming scattered or unsettled,
You can just bring your awareness back to sounds,
Allowing the sounds around you to support your mindfulness practice.
Checking in with obvious sounds,
Subtle sounds.
Noticing any preferences you might have to the sounds.
And just being with whatever sounds are there for you in this moment.
And if there's silence,
Just exploring how silence feels.
And just being with whatever sounds you might have to the sounds.
And whenever you're ready,
Letting go of sounds as your main focus.
Just expanding your awareness back to resting.
Just resting in awareness.
Nothing to do and nowhere to go.
And just being with whatever sounds you might have to the sounds.
Just resting in awareness.
Just resting in awareness.
And for the final part of this meditation,
We're going to gather our awareness back around the breath.
Just coming back to the breath and remembering that the breath is always there for you as you practice mindfulness.
So just coming back to the breath,
Noticing where you feel the breath most in the body.
That might be in the nostrils or the chest or in the abdomen.
Just following the breath.
And when you're ready,
Letting go of awareness of the breath and bringing your awareness back into the room.
Just very kindly and gently escorting your awareness back into the room,
Opening your eyes or raising your gaze and bringing our settling,
Grounding and resting with sound support meditation to a close.
