This is a mindfulness of sound practice.
In this practice,
You will be bringing your awareness to the sounds that are within your environment and also the sounds that are within your body.
It's a useful practice when you're feeling very overwhelmed and perhaps with excessive thinking.
So you're going to use sound to come into the present moment.
Take these next few moments to make yourself comfortable,
To feel that the spine can be long.
So bringing your awareness to your breathing.
Noticing the breath moving in and the breath moving out.
Allow the muscles of your face to be soft,
Your spine alert.
And as you're feeling your breath moving in and out of your body.
Start to transition your awareness to what you can hear.
Perhaps you're drawn to sounds that are in the distance.
Sounds that are close by or sounds that are in your abdomen or in your chest.
Whenever your mind wanders from the intention of focusing on sound,
Notice and return.
Return to listening.
Bring your awareness to the sounds that are meeting your left ear.
What can you hear?
Bring your awareness to the sounds that are meeting your right ear.
Bring your awareness to the sounds above and below.
And then allow yourself to just simply listen,
Not reaching towards sound,
But instead allowing sound to move towards you.
Sound entering your ears.
Take these last few moments to simply listen.
And whenever you notice that your mind has wandered,
Return to listening to what you can hear right now in this moment.
To lengthen your inhale and extend your exhale.
And then lowering your head.
And if your eyes are closed,
Opening your eyes and looking up.
