This will be a very brief sound meditation using a sound bowl.
So if you have headphones in,
Just making sure that it's at a comfortable volume,
Just not too loud,
Just in case you get startled by the sound bowl.
So starting to take a moment to settle into wherever you're sitting,
Or if you need to lay down,
That is also okay.
Taking a few moments just to notice where you can feel your breath in your body.
Maybe that's your abdomen.
Maybe that's your chest.
Or maybe you can feel your breath in and out of your nose.
Just simply noticing.
And we're first just going to notice the sounds in the room around us.
And may just be the sound of silence.
Or there may be little ticking noises from a clock.
Air from a fan.
Taking a few breaths to simply notice these sounds.
Not getting too attached to what may be going on there,
But simply noticing.
And now we're going to listen to the bell of the sound bowl.
And seeing if your attention and your awareness can stay with the sound until it completely ends.
So maybe just taking another nice deep inhale.
And a deep exhale.
And then letting the sound wash over you.
Again,
Starting to notice your breath.
If your mind wandered at all even in that short time,
It's okay.
Slowly bringing our point of focus and attention back to the breathing for three short breaths.
And then slowly we're going to bring our attention back to the sound bowl.
This time maybe noticing it and following the sound for a little bit longer than you did the other one.
Noticing if your mind wandered at all.
And without any emotions,
Just calling it back if it did.
Taking another deep inhale here.
And a deep exhale.
And we'll end our meditation with one last deep breath.
Deep inhale this time.
Hold it at the top.
And exhale.
Enjoy the rest of your day.
Thank you for joining me.
