Welcome.
Sitting or lying,
Find a comfortable position for you.
You can lower your eyes or simply close them.
Whatever is best for you in this moment.
Allow your hands to rest on your legs or your lap or down by your sides.
In this meditation,
We will be bringing our awareness to the sounds around us.
We'll start by noticing any sounds in this room.
Any sounds outside the room you're in.
Sounds near and far.
Not making any effort to listen to sounds,
Simply allow the sounds to come to you.
This is pure hearing.
Notice when the mind gets distracted with a story,
Planning,
Memories,
Thoughts of anticipation,
Regrets,
Blaming,
And gently with kindness for yourself,
Redirect your mind to sounds.
Notice if the mind has moved to judgments like,
I like this sound or I don't like that sound and see if you can allow yourself to continue hearing regardless of your present likes or dislikes.
Now bring awareness to the silence between the sounds.
Just listening to whatever is coming to you in the form of sound.
In the last few moments of this meditation,
See if you can allow yourself to rest and nourish yourself by being right here,
Present to whatever is unfolding,
Accepting yourself exactly as you are and accepting everyone around you,
Including those difficult people in your life,
Exactly as they are.
Extending with your thoughts,
Kindness,
And compassion to them.
Now bring your attention back to your room.
Allow your body to stretch,
Maybe wiggle your fingers and toes,
Breathing in deeply and releasing a loud audible exhale,
Letting go of anything you don't need right now and with the next in breath,
Bringing new energy into your body.
Namaste.
