Take a moment and think of your favorite song.
You know the one.
When it plays on the radio,
You are totally tuned into it,
Feels as though it feeds your soul.
You can't help but be engaged in the music and it takes over your body.
You sway to the music and belt out the song without a care in the world.
You know the feeling.
That moment of being present with the song is what meditation is all about.
You are not multitasking,
You are not thinking of all the things on your to-do list.
You are just here,
In this moment,
Fully engaged with the music or with the meditation,
Using all of your senses.
Noises can be tricky when trying to meditate,
Which is why it is important to embrace the sounds you encounter while you meditate.
Especially with our family interruptions,
A dog barking to go outside,
Outside noises,
Cell phone buzzing.
How can you take the sounds and incorporate them into a meditation without judgment?
How do you notice the sounds and then just let them go on the next exhale breath?
A sound bath is defined as the practice of being deeply immersed in sounds and vibrations that have the power to cleanse and heal.
I would now like to take you through a guided meditation.
At the end of the meditation you'll hear a soft bell.
It is important to come out of the meditation slowly and to take your time,
There's no rush.
I will be here guiding you through the entire process.
The theme of this meditation is music.
Let us begin this meditation mindfully as you become mindful of your body,
Mindful of your environment and as you maintain a gentle present moment focus.
Start by finding a comfortable position.
Let us settle into our breath.
Placing your feet flat on the ground with your hands resting comfortably in your lap.
Or if you're seated on a cushion find a comfortable position with your hands resting comfortably in your lap.
Losing your eyes if you prefer and become present and relaxed in this moment.
Take a few long slow deep breaths as your body begins to settle into the meditation and as you start to relax.
Gently release any tension you notice.
Letting go of anything that might be getting in the way of you being here in this present moment.
Allow the sounds of your environment to be incorporated into the meditation.
Breathe into the sound and then let the sound go on the next exhale breath.
Remembering it's okay to have thoughts and when a thought occurs simply notice the thought without judgment and then let it go on the next exhale breath.
Explore the sensations of your body mindfully with curiosity and without judgment.
Notice if you're feeling any aches or pains in a specific area,
Any numbness or tingling sensation.
Breathing into the aches or pains sensation and let it go as you exhale.
Gently engaging your attention in the present moment on what you're experiencing without judgment.
For this meditation let us welcome everything and simply let go of any expectations.
At any point during this meditation if your mind starts to wander simply come back to your breath as an anchor of focus.
Remembering to be kind to yourself.
We'll take the next few moments in silence giving you the opportunity to continue to focus your breath as you mindfully maintain a gentle present moment awareness.
We will listen to a music meditation followed by a silence piece.
Notice where you feel the music in your body.
Explore the music in the present moment.
Let us embrace the sounds all around us.
I will keep track of the time as we take these moments in silence.
Namaste.
You you you you you you you you you you you you you you you you
