Hear and Now: A Guided Meditation Script

Hello, and welcome to this meditation. (3s pause) Today, we're diving into the profound practice of mindful listening, allowing the ambient sounds of our environment to deepen our presence and inner tranquility. (9s pause) To begin, find a comfortable position, whether you're sitting or lying down. (6s pause) Gently close your eyes, or soften your gaze if you prefer. (6s pause) Take a moment to settle into your body. (6s pause) Notice where you're making contact with the surface beneath you. (9s pause) Feel the gentle pull of gravity. (6s pause) Let go of any thoughts about what you need to do next or what's happened before now. (9s pause) For the next few minutes, your only task is to listen. (6s pause) Take a deep breath in through your nose, expanding your belly. (4s pause) And exhale slowly through your mouth, releasing any tension. (4s pause) Do that once more. (3s pause) Inhale deeply. (4s pause) And exhale completely. (4s pause) Now, let your breathing return to its natural rhythm. (6s pause) Bring your awareness to the sounds around you. (6s pause) Don't try to identify them or label them. (6s pause) Simply notice them as pure vibration. (9s pause) Start with the sounds furthest away. (6s pause) Perhaps a distant hum, traffic, or the wind. (4s pause) Allow these sounds to arrive in your awareness without judgment. (9s pause) They're not good or bad, just sounds. (9s pause) Gradually, bring your attention closer. (6s pause) What do you hear just outside your space? (9s pause) Perhaps birds chirping, a neighbor's footsteps, or the rustle of leaves. (4s pause) Listen to the texture of these sounds. (6s pause) Their pitch, their volume, their duration. (4s pause) Now, bring your awareness to the sounds within your immediate environment. (9s pause) The hum of electronics, the gentle creaks of your home, or even the sound of your own breath. (15s pause) Notice the silence between the sounds, the space where one sound fades and another begins. (4s pause) This isn't an absence of sound, but rather a subtle, rich presence. (9s pause) Let your hearing become a wide-open receiver, taking in everything without effort. (4s pause) If your mind wanders, which it will, simply acknowledge the thought and gently guide your attention back to the sounds. (15s pause) You're not trying to stop thinking, just re-directing your focus. (9s pause) Experience each sound as it arises and fades. (6s pause) The impermanence of each auditory experience. (9s pause) Allow yourself to be fully immersed in this sonic landscape. (9s pause) Feeling the stillness that underlies all the movement of sound. (4s pause) As we come to the end of our practice, slowly begin to re-orient yourself to your body and the room. (4s pause) Wiggle your fingers and toes. (6s pause) Gently stretch if that feels good. (6s pause) When you're ready, you can slowly open your eyes. (6s pause) Carrying this heightened awareness of sound, and the peace it can bring, into the rest of your day. (4s pause) Thank you for sharing this practice with me. (6s pause) I'm looking forward to seeing you again next time.