Sound Meditation Practice To Cultivate Presence (With Himalayan Bowls And Koshi Chimes)

To immerse yourself in the sound experience,

Please make sure you use headphones or speakers that have good audio quality.

Welcome to meditation in sound to cultivate presence.

This practice reminds us of the power and potency of the present moment,

Knowing that all we really have is now.

Find a comfortable seat or gently lie on your back,

Remembering to honor yourself in the moment with the posture that speaks to your needs.

In either posture,

The spine will be neutral and long.

Allow the body to gently settle in to the posture and bring your awareness first to your thoughts.

Notice the thoughts that sit in the forefront of your mind at this moment,

Allowing yourself to approach them without judgment,

Allowing yourself to just observe and witness.

With our awareness resting on our thoughts,

This creates intentional space to accept them as they are.

We know that our thoughts are not our adversaries in our practice and we can meet them with a level of kind acceptance.

This acceptance allows us to move into a more relaxed awareness of the body.

We'll begin to just scan gently across the body,

Inviting in a sense of openness,

Receptivity,

And stillness.

Starting at the crown of the head,

Soften into stillness,

The space between the brow,

Just relax and soften.

The base of the throat,

Gently softening.

The center of the chest,

Gently softening.

The navel center,

Gently softening.

The base of the spine,

Softening.

The hips,

Gently softening.

The knees,

Gently softening.

The shins,

The ankles,

Softening.

The toes,

Relaxing,

Softening.

As we lean into the present moment more fully,

Allow the body to rest in stillness with sound,

Holding the intention,

My power is in the present moment.

Bring awareness back to the quality and rhythm of the breath,

Allowing yourself space for three cleansing breaths,

Inhaling through the nostrils and audibly exhaling out of the mouth.

And when you're ready,

Allow yourself to gently blink the eyes open,

Thanking yourself for cultivating this ability to remain present.

Move into the world calm,

Grounded,

And with a renewed sense of peace.