Free Yoga and Meditation 

Sounds, Body, and Breath

This practice combines mindfulness of sounds, mindfulness of body sensations, and mindfulness of breathing into one sitting meditation. The practices begins with bringing a curious attention to sounds, followed by body sensations, and ending with the breath. When the mind wanders from the the focal point of attention, whether it is sounds, the body, or the breath—which it will again and again—one practices noticing where the mind went off to and then gently bringing the attention back to the focal point of attention again and again. One repeats this process over and over during the practice. This repeated process of paying close attention to one thing and noticing when the mind wanders helps one develop greater awareness of one's inner experience and where one's mind tends to wander. In addition, one practices bringing an open and accepting attitude to the process of noticing body sensations and noticing the mind wandering. When the mind wanders away from the body to other things like thoughts and emotions, one practices noticing thoughts and emotions that come up with an open and accepting attitude instead of trying to get rid of them or rather than judging oneself for having a wandering mind. Paying attention with this open and non-judgmental attitude helps one develop greater acceptance towards one's inner experience.

There are two practices of different lengths: 20 minutes and 30 minutes.

 

Click the link below to download the audio file. Or just press the play button below to practice right now.

Sounds, Body, and Breath Meditation 20 Minutes

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Click the link below to download the audio file. Or just press the play button below to practice right now.

Sounds, Body, and Breath Meditation 30 Minutes

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