Thank you so much for joining me for this mindfulness of sound guided meditation.
So let's begin by taking a moment to find a comfortable way to sit,
Whether down on the earth or in a chair with your feet planted firmly on the ground.
Feel free to lie back if that's more comfortable for you.
Having a sense that your body is supported yet at ease.
So allowing the eyes to close or simply softening the gaze.
Just arrive.
Noticing what is here for you right now in your experience.
And letting yourself be just as you are.
We'll be together for about 10 minutes.
So just relax.
As best you can,
Take your attention to your breath.
Just noticing each breath and sensing how the chest rises on the inhale and falls away on the exhale.
Observing this breath right here and then this one.
We begin by using the breath as the anchor,
Drawing us into the present moment.
Each time your mind wanders away from the breath,
Just simply noticing it.
Without judgment,
Bringing your kind attention right back to the breath.
Breathing in and breathing out.
Observing the rhythm and the quality of the breath just as it is.
There's no need to control or manipulate the breath in any way.
Just simply allowing the breath to breathe with its own natural rhythm.
And now as best you can,
We're going to change the anchor of your practice from the breath to noticing the sounds all around you.
Directing the attention to the soundscape in your area where you are,
Just to the sensation of sound.
Sound is the perfect object of mindfulness.
As we only hear the sounds of this moment,
We don't hear the sounds of past or the future.
So what is being heard in this moment?
There's no need to identify the sound or try to figure it out in any way.
Just notice the quality of the sound.
Observing the sounds of each moment.
Noticing where your mind is right now.
Has it bounced into the future?
Into planning what is yet to come?
Or are you rehashing the past?
Just noticing where your attention goes in the silent moments and gently with kindness,
Bringing your attention back to the soundscapes all around you.
Now there's no need to reach out and search for sounds.
Just fall into receptivity.
Perhaps without really moving,
Having the intention to lean back just the slightest bit.
You can imagine placing the attention right at the opening of your ears and let the sounds come to you.
And each time the mind wanders away,
Just kindly bringing the attention back to the sounds of this moment.
The sounds around you are the sounds of this very moment.
So just notice them.
Perhaps you might also notice an automatic sense of liking some sounds more than others.
You know,
A bird song might register as more pleasant than the rumble of a garbage truck.
Just notice this.
Everything is actually just the sound of the moment.
There's only a wave of sound.
First there's only the sound itself,
And then the liking or disliking of it.
You as the one who is hearing adds the interpretation and judgment,
If any.
So just letting it be just as it is.
You may notice some sounds are quite close to you,
And other sounds are off in the distance and maybe very far away.
If you pay very close attention,
You may notice that there are even sounds inside your own body.
Using the soundscape as an anchor to this moment of your life,
Bring yourself right back,
Right here,
Right now.
Perhaps you are repeatedly distracted by another sensation,
An emotion,
Or maybe even a thought.
If it seems particularly sticky,
You can try labeling the experience,
Such as,
Ah,
This is itching.
Or Oh,
Yes,
This is the planning mind.
Simply labeling whatever your experience is in the moment,
And then without judgment,
Returning your attention as best you can to sound.
What are the sounds of this moment?
Just noticing.
All right,
And now shifting again.
Let's move in the attention away from sounds and back to the breath.
Breathing in and breathing out.
Just resting in the observation of the breath and your own good company.
Each time the mind wanders away,
Coming back to breath,
This breath right here,
This breath breathing in and breathing out,
Right here in this moment.
Thank you so much for joining me for this mindfulness of sound practice.
Namaste.
