A Sound And Water Practice For Centering

This is a sound meditation using water,

So you can sit or stand or lie down,

Close your eyes,

And bring your attention to your ears.

Allow the sounds from the water to come into your ears.

And to do this,

Imagine or feel that your ears are like two antennas that receive sound.

Bringing your attention to your ears and allowing the sounds that you hear to come into your ears.

And just be with that for the moment.

And notice any changes or variations in the sounds.

And as you feel the sounds filling in your ears,

I now invite you to visualize or sense or feel the sound going down through your ears,

Inside your body.

Allowing the sounds to fill up inside your body.

And notice what happens inside your body when the different sounds meet the different parts of your body.

Notice what happens to your breathing.

Does it change?

Where does your breath land when you breathe in?

Notice how the sounds play in your ears.

And as they travel in your body,

How do they play inside your body?

Where do the notes of the music and the water fall within you or play within you?

I invite you to bring your attention to your centre.

This is located in the lower part of your belly,

Two inches below the navel.

So as you're receiving the sound in your ears,

And the sound is filling up your body,

Now bringing your attention to your centre,

Two inches below the belly button.

Allow the sound to meet your centre and rest here as the sounds come in and land there.

And we'll do this together for a few moments.

Take a deep breath in through your nose and then gently exhale.

And as you exhale,

Start to move your hands and your toes,

Just wiggle them gently.

Just bringing yourself back,

Back into your room or the space that you're in.

Just coming back.

You may wish to stretch or move.

When you're ready,

Open your eyes and know that you can carry these sounds within you anytime and allow sound to play within you.