Welcome to this short guided sound meditation.
Relaxing into a comfortable position.
Seated.
Kneeling or lying down.
Feeling gravity take effect.
Allowing tension to seep down and away through the contact points with the surface.
Releasing any tension from the belly.
Spine is open and free.
Let go of the shoulders,
Arms and hands.
Gently tuck chin to chest to release the neck.
Let go of the jaw.
And rest the tongue on the roof of the mouth.
Relax the eyes.
Gently close them if you wish.
Make any last adjustments mindfully.
Bring the attention first to the natural breath.
Just noticing the breath as it is right now.
The body breathing by itself.
Nothing to get involved with,
Nothing to change,
Nothing to control.
Just noticing the breath.
And starting to notice movement caused by the breath.
Noticing how far down in the body we can feel movement caused by the breath.
The chest.
The rib cage.
The solar plexus.
Expanding and contracting.
Perhaps even further down,
A sense of rising and falling in the belly.
Allowing the attention to gently drop to this lowest location of movement.
Resting here for a moment.
Relaxed.
Attentive.
And bring your awareness now to any sensations taking place within the body.
Notice the location and quality of those sensations.
Where exactly do you feel the sensations?
Are they heavy or light?
Tingling or numb?
Vibrating or constant?
Moving or fixed?
Noticing with as much detail as possible sensations caused in the body.
Now bring that same focused attention to the sensation of sound.
Open up your awareness.
Now bring that same focused attention to the sensation of sound.
Open up your awareness to sound.
Try not to reach out to sound.
Allow it to come to you.
And start to notice the detail.
The beginning and end of each sound.
The length.
The pitch.
The sound.
The pitch.
Volume.
Vibration.
Just allowing all the sounds to come to you.
Noticing the qualities.
Investigating the qualities.
The beginning and end point.
Length.
Pitch.
Volume.
Vibration.
What about the changes during each sound?
Does the pitch or tone change?
Does the volume alter?
Give up any thoughts of where the sounds might come from.
Any thoughts of what causes them or makes them.
No need to touch any meaning.
Just allowing the sounds to be as they are.
And noticing all the qualities.
And where do you hear those sounds?
Are they outside the body?
Are they in some way inside the body?
Do they perhaps take place inside and outside of the body?
Do they perhaps take place inside and outside of the body?
Do the sounds cause any sensations in the body?
Continue to notice the quality of sounds.
Notice too any sensations caused by the sound inside the body.
Giving up on any thoughts or feelings.
Giving up on any plans.
Just feeling fully connected with those sounds.
Noticing how that connection makes us feel.
Noticing how the body feels.
Noticing how the mind feels.
Noticing how the mind feels.
Bringing the body and mind and sounds all together in one's fear of awareness.
And letting go of all those sounds and feelings now.
Just returning the attention gently back to the breath.
Noticing once again the natural breath.
Enjoying the sensation.
Noticing how the body is resting on the chair or mat or floor.
Noticing the fingers and toes.
Giving them a wiggle.
And bringing movement back into the rest of the body.
Gently and mindfully stretching it awake.
And when you're ready,
Opening the eyes if you've had them closed.
Your meditation practice is now complete.
