Here’s a Sample of the “Using Sounds As The Object Of Your Awareness” Guided Meditation Script:
Who Is Listening?
In mindfulness practice, the focus is often on the feelings in the body and the thoughts in the mind.
However, tuning in to your other senses can facilitate a strong feeling of presence and
awareness.
You can use the sounds around you as the object of your awareness.
Sounds come and go throughout your day and offer a consistent focal point for your mindful attention—no matter where you live or what you do for a living, it’s nearly impossible to remove all sound.
During meditation, investigate the experience of hearing.
You can also bring this practice into your life, pausing to listen closely to the sounds around you at any point during your day.
Begin by finding a comfortable posture and allowing the eyes to close.
Bring your awareness to the breath, but instead of focusing on the physical feeling of breathing, listen to the sound of the body breathing.
Inhaling and exhaling through the nostrils, listen closely to any noises coming from the breath.
Open up your awareness to the other sounds present.
You may notice sounds of cars passing, noises within your home, or sounds from nature.
Whatever is present, tune in to it.
The mind habitually recognizes what it hears.
When a car goes by, you immediately know it is a car.
Instead of identifying and defining what each sound is,
try to focus on the actual experience of hearing.
