I found that a useful tool is the sound meditation. So before we begin, I
want you to assess on a scale of 1 to 10 how stressed you are.
how stressed you are.
10 being I am completely stressed out and,
one is I'm completely chill. I feel great,
relaxed, taking everything in stride.
for myself, I'm probably about a 5.
Just make a mental note where you are on that scale of 1 to 10.
We will begin by releasing tension
from our body so start with the double inhale.
Everything tight.
Breathe through the nose and as you exhale release. Beautiful.
Again, double inhale,
everything tight and exhale release.
One more time, double inhale, everything tight
tight tight tight tight.
Exhale. Lengthen the spine, inhale deeply
through the nose and exhale through the mouth.
Let's do that two more times, just
full inhalation, complete exhalation and imagine letting go of all your tension
and stress.
Once more and exhale,
lengthening the spine, softening the shoulders, prepare the body and mind.
Lift the gaze to the point
between the eyebrows as if you're looking at a faraway spot.
You can either keep the eyes open or closed,
whatever makes you comfortable.
If you choose to keep your eyes open,
soften the gaze, focus at nothing in particular, just keep the eyes open.
Draw your attention to the breath.
Make no effort to control your breath.
Let's observe the inhalation.
Observe the exhalation.
Connect with the rhythm and
flow of your breath.
Make your effort to focus on any sound. Soften the ears and
allow sounds to come to you.
Draw your attention to the sounds of humanity,
the sound of my voice,
perhaps you hear other people,
you may hear machinery,
automobiles, air conditioning or heating,
music.
Notice the sounds around you.
Allowing all sounds to come toward you
without filtering.
Gently shift your attention to sounds of nature.
You may hear birds,
insects, the wind in the leaves,
let sounds of nature surround you. Perhaps water sounds?
Again, allowing all the sounds to flow
like waves against the shore, sound waves gently surrounding you.
Then, open your awareness to all of it.
All sounds that surround you. In the center of a
symphony of sounds, allow yourself to experience it.
And, shift your awareness back to the breath.
Make no effort to control the breath,
once again being with the breath, here and now.
Very gently begin to move the fingers, perhaps clenching and relaxing,
opening and closing the fist.
If you'd like to open your eyes and bring yourself back.
Sway gently to one side.
Inhaling, back to Center.
Exhale to the other side.
Inhaling back to center.
And exhale, relax the arms down. Beautiful!
So how would you rate your stress level or
tension level now on a scale of one to ten?
I'm so relaxed. I'm probably a two (2).
Notice if just that simple five (5) minutes of sound meditation
allowed you to shift your energy
into a calmer state of focused attention .
That is an introduction to meditation.
This is a practice that you can do on your own.
I encourage you to set a timer—three (3) minutes is a good start.
Or you can do five (5) and simply focus on the sound that surround you.
And, if you find your mind drifting
elsewhere bring the attention back to the breath.
The breath will always anchor you
in the present moment.
For more information about the benefits
of taking a break such as this during your day,
you can get a free download at my website.
It's www.shirleyarcher.com
It's right there on the screen.
I can point there you go, right there.
I'll also put it the link in the description below.
And, if you like what you see, you can subscribe to my channel.
I would appreciate that!
Until we meet again,
I wish you a happy and mindful day.
thank you!
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