Meditating with Sound

This guided meditation with sound will last five minutes.

As you sit,

Allow your spine to be comfortably straight and your body to be relaxed and at ease.

See if you can get in touch with the intention that this meditation will be of benefit to both you and others.

Now spend a moment resting in open awareness.

Let your mind be natural and relaxed,

Not blocking thoughts or feelings or sensations.

Just know that you're aware.

Now in this space of open awareness,

Bring your attention to any sounds you're hearing.

The sound of my voice,

Sounds from the environment.

You don't need to analyze the sounds or think about them.

Just know you're listening to sound.

Now in this space of open awareness,

Bring your attention to any sounds you're hearing.

The sound of my voice,

Sounds from the environment.

The sound of my voice,

Sounds from the environment.

If you notice that you're lost in thoughts or feelings,

Gently bring your awareness back to sound.

In this space of open awareness,

Bring your attention to any sounds you're hearing.

The sound of my voice,

Sounds from the environment.

Gently bring your awareness back to sound.

Now rest back into open awareness.

Let your mind be open and spacious,

Simply aware of this present moment.

See if you can get in touch with the wish that this meditation you've just done will benefit both you and others.