Hello and welcome to my peaceful universe.
Today in our meditation we'll be paying attention to the sounds we can hear to help us cultivate mindfulness.
Every time we pause and connect to sound it helps to train our wandering mind and stable our attention.
Giving us the opportunity to be deeply present.
Let's begin our practice today by sitting or laying in a quiet place that feels safe and tranquil.
Gently close your eyes and feel your eyelids becoming heavier and heavier.
Or if you wish adopt a soft gaze looking downwards towards the earth.
Settle into a comfortable position now and allow your spine to be tall and neutral.
Rest your hands on your lap or by your sides.
Now focus your attention on your breath and take a long deep breath in to the count of four.
And as you slowly exhale gently relax your neck and shoulders.
And take another long deep breath in to the count of four.
And as you slowly exhale gently relax your spine and abdomen.
Feel all the muscles in your body softening and relaxing too.
And soak up this peaceful feeling.
Gently allow your breath to flow naturally now.
Feeling it settle into its own calm rhythm.
Now begin to open your ears and gently open up to the experience of sounds around you.
Whatever is present tune into it.
Imagine your ears as microphones just picking up all the different sounds in this moment.
Now notice any sounds that are coming from afar.
And tune in your attention to any sounds that you can hear in the distance.
Maybe you can hear the birds singing,
The sound of the gentle breeze,
All the waves crashing along the shore.
As one sound grabs your awareness see if you can tune into it for a few moments and experience the sound fully.
Maybe you can hear cars coming and going,
A storm brewing in the grey sky,
Or dogs barking in the neighbourhood.
Again as one sound grabs your awareness gently tune into it for a few moments experiencing the sound fully.
There's no need to name or label the sound in any way.
Just notice the quality of the sound,
Observing the sound in this moment.
Perhaps you've noticed that your mind has become caught up in analysing and judging certain sounds as pleasant or unpleasant.
Every time this happens see if you can patiently note the words judging and with kindness bring your attention back to focusing on sounds in this moment.
Working with curiosity and letting each sound be just as it is.
Where is your mind in this moment?
Has it bounced into the future or has it become lost in the past?
Just notice where your attention goes in those silent moments and gently with kindness redirect your attention to the sounds you can hear in this moment.
Now move your attention to sounds in your immediate surroundings.
Hearing any sounds that are close to you.
Perhaps you can hear the sound of the heater gently blowing,
The clock ticking or the voices of someone in a nearby room.
Allow these sounds to anchor you into this moment in your life.
Right here,
Right now.
If your mind becomes distracted by emotions,
Thoughts or pains remember not to judge.
Gently note the experience you're having in this moment by saying this is worry,
This is discomfort and kindly bring your attention back to sound.
If you pay very close attention you may notice the sounds inside your own body such as your stomach rumbling or the subtle sound of your heart beating or hearing your breath as you breathe in and out.
Stay here for a little longer noticing all the micro sounds around you.
It's time to return now.
As you come to the end of this practice gently shift your attention away from sounds and focus your awareness back to the movement of the breath.
Become aware of your whole body breathing in and out and feel the sensation of air softly brushing across your skin.
When you're ready gently open your beautiful eyes.
I would love to share this little poem with you now.
Sounds are the doorway to the world we live in and sounds enrich our life.
Carefully pay attention to what you can hear moment to moment.
Truly notice and allow the stillness of sound to anchor you throughout the storms of this precious and wild life.
Thank you for meditating with me.
Finding you love and gratitude,
Isabelle.
