Guided Meditation Awareness Of Sound

As you are sitting on your chair or on the floor in a dignified posture with a straight spine,

Start lowering the eyes or simply closing them.

Whatever is comfortable for you at this moment.

Allow your hands to rest on your legs or on your lap,

Bringing your awareness to the sounds,

Noticing sounds in this room,

Sounds outside the room,

Sounds near,

Sounds far.

Not making any effort to listen to sounds.

Simply allow the sounds to come to you.

This is pure hearing.

Noticing when the mind gets distracted with a story,

With planning,

Memories,

Thoughts of anticipation,

Regrets,

Even blaming or judging.

And gently,

Firmly,

Kindness for yourself,

Redirect your mind to sounds.

Notice if the mind has moved to judgment,

Like I like this sound or I don't like that sound.

And see if you can allow yourself to continue hearing,

Regardless of your present likes or dislikes.

Bringing awareness to the silence between the sounds.

Just listening to whatever is coming to you in the form of sound.

And in the last few moments of this meditation,

See if you can allow yourself to rest and nourish yourself by being right here,

Present to whatever is unfolding.

Accepting yourself exactly as you are and accepting everyone around you,

Including those difficult people in your life,

Exactly as they are.

Extending with your thoughts,

Kindness and compassion to them.

And when you are ready,

Start to bring your attention back to your breath,

To your inhales and your exhales,

To the pauses in between.

And little by little,

Start to bring the attention back to the room.

Maybe allowing the body to move a bit as your eyes stay closed.

Maybe little stretches,

Maybe little and subtle movements from your neck or your shoulders,

Allowing there some relaxation.

Maybe breathing deeply,

Releasing with the out-breath,

Or whatever you don't need right now.

The in-breath bringing new energy into your body.

Whenever ready,

When you feel it's the right time for you,

Allow some light in by simply starting and blinking your eyes little by little,

Just one breath at a time,

Allowing your eyes to open,

Bringing the attention back to the room,

Finding yourself more at peace,

Balanced,

Restored.