Mindfulness Meditation of Sound

Music becoming aware of your body as you settle into your chair and as you settle in just become aware of your body meeting the chair your feet meeting the floor inhale and as you exhale feel yourself arriving feel that sense of coming home become aware of your body feeling gravity feel the weight allow the floor and the chair to do its job let it hold you up and feel the subtle sense of release in your muscle structure what does it feel like to let go you notice more now your posture though you're relaxed at ease you're also upright alert feeling dignified and strong in what you're doing right now scan through your body just ask yourself what do I need to do right now to look after myself where are the hidden tensions and as you now raise awareness to your breath now each inhale and each exhale to release and massage and soothe your body breathing in deeply filling yourself with energy and light and as you exhale you're releasing the day releasing the thoughts and letting go inhaling energy life exhaling letting go and as you find a smoother longer pace in your breathing notice how the rhythm and pace of your breathing impacts how you're feeling in your body feel the expansion the space between your ribs feel the deflation the emptiness as you release notice the pause space between each breath notice the rising and the falling rest the flow and begin to narrow your attention more to the sensation of breathing in your body feel the air as you inhale brushing against the top of your lip feel the calmness hitting the back of the throat feel it meeting your chest and even more so feel the release allow your body to let go to be in this breath in this moment in this feeling in the sensation notice the tone shape the characteristic of each breath exploring inquisitive curious and if your mind wanders notice where it's gone and cooks your attention back choose to focus just on this breath bring to the forefront of your mind now the the sense of hearing notice the sound as it meets your ears opening your attention expanding it and receiving the sound seeing yourself as a microphone that picks up the sound as it meets your ears and the wave as it leaves you may notice how one ear hears it differently to the other raise awareness to the directions of the sound feel yourself become cocooned enveloped in the waves as it rises meets your ears falls and leaves your ears and then your ears pick up the next wave begin being more inquisitive in the characteristics of the sound see if you can be open to the experience of it without looking for a name or label notice the pitch tone volume the space between the continuousness and then peel back the layers and listen in for the more subtle sounds and just as these waves of sounds meet you and leave you begin to notice that there's a pattern unfolding and just as sounds rise meet your consciousness and fall and leave your consciousness the same can be applied to the thoughts as they meet your ears or meet your consciousness you can choose you can choose to let that thought go as you redirect your attention back onto focusing on the sound and your breathing as you continue to focus your awareness on the quality of the sense of hearing and explore the patterns explore the pitch tone timbre loudness creation and if you find that you're looking for meaning your memory starts following a story just make a note of where your mind is drawn to and then focus your attention back back to what you're hearing right now notice the rhythm pattern the rising the falling of the wave now yourself now to become more immersed in this cocoon of sound and as you go deeper peel back the layers and focus your attention deep within yourself into this meditative state choose to be present choose to focus choose to stay with it hear it feel it let it wash over you from the next wave over and over you you you you you you you you you you you you you bringing your attention more to your body i'm aware of where you are may notice noises out the room as well as in the room bring some movement gently to your fingers and your toes and moving your head from side to side bringing yourself back to where you are raise awareness to what day it is the rough time to gently allow your eyes to flutter open take in a full energizing deep breath prepare yourself for the rest of the day