Our first song is the Simon and Garfunkel song "The Sounds of Silence". Before you play it in full, check that the sound is comfortable, not too loud or soft.
Next read our guide to the meditation.
Notice what strikes you about the song
Is it the rhythm, the melody, the lyrics? Maybe you notice yourself following the journey of one particular instrument? Do you have an emotional reaction to the song - like/dislike? Sad/happy/angry/etc..? What thoughts do you notice pass through your mind?
Notice what is going on with your senses
Now pay attention to what is happening within your body. What physical sensations can you feel? What is happening to your breathing? Are you tense or relaxed? What tastes and smells, if any, do you notice?
Notice the world outside your self
Allow yourself to broaden your awareness to the space that you are in, the noises beyond the song, a sense of the people and things and space around you. You can do this until the song stops or for a few minutes after, depending on how far you get with the meditation with the song, and use this part of the meditation as a means of reconnecting to the outside world.
Don't worry, sometimes you can feel a pressure to 'get this right' but you can't really get it wrong. Sitting down, having a go, and accepting your experience, however distracted or uncomfortable, is the most important thing.
Now, sit down relatively upright in a comfortable chair. Allow yourself to settle for thirty seconds, closing your eyes, or lowering them down to the ground, before pressing play and listening to the music.
Next read our guide to the meditation.
Notice what strikes you about the song
Is it the rhythm, the melody, the lyrics? Maybe you notice yourself following the journey of one particular instrument? Do you have an emotional reaction to the song - like/dislike? Sad/happy/angry/etc..? What thoughts do you notice pass through your mind?
Notice what is going on with your senses
Now pay attention to what is happening within your body. What physical sensations can you feel? What is happening to your breathing? Are you tense or relaxed? What tastes and smells, if any, do you notice?
Notice the world outside your self
Allow yourself to broaden your awareness to the space that you are in, the noises beyond the song, a sense of the people and things and space around you. You can do this until the song stops or for a few minutes after, depending on how far you get with the meditation with the song, and use this part of the meditation as a means of reconnecting to the outside world.
Don't worry, sometimes you can feel a pressure to 'get this right' but you can't really get it wrong. Sitting down, having a go, and accepting your experience, however distracted or uncomfortable, is the most important thing.
Now, sit down relatively upright in a comfortable chair. Allow yourself to settle for thirty seconds, closing your eyes, or lowering them down to the ground, before pressing play and listening to the music.
What did you notice? We'd love to read some of your comments!
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