5-Minute Sound Meditation

Hello and welcome to this sound meditation.

You can sit in a chair or lay down if possible.

Closing your eyes may be helpful and the goal here is just to listen for the sounds that you can hear.

I will be ringing a small bell during this meditation.

You can pay attention to this and notice when it's ringing and also when the ringing stops.

So let's begin.

So paying attention for any sounds that you can hear and just allow each of these sounds each and every sound just to keep you present and keep your attention here.

Notice when your mind wanders and again just focus on the sounds.

Just allowing any sound that you can hear and that includes my voice.

Allowing all these sounds to keep you present.

Notice how your mind wants to label the sounds as pleasant or unpleasant,

Good,

Bad,

Loud and quiet.

Notice this and listen beyond the labels.

Just listen to the sound itself.

Allowing all these sounds to keep you present.

We'll now ring the bell just one more time to end this session.

So if your eyes are still closed I'll invite you to slowly open them and now just paying attention to the time,

Space and place where you are.

And as a reflection question just think about your experience of this sound meditation today.