MM 14 Meditation: Mindful Challenge Meditation #3 (Mindful Sounds Guided Meditation)

Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. Mindful Sound Meditation Preparation: Sit or lie in a comfortable position. Take 5 slow, deep, calming breaths to get you into your meditative state. Sound Awareness During this meditation, you will only focus your attention on the sounds you hear. Pay attention without attaching any judgment (positive or negative) to them. For example, if you hear a loud dump truck outside do not label it as loud or annoying. If you, on the other hand, hear the sound of a bird chirping, do not label this as pretty or relaxing. The point is not to pay attention to “peaceful” sounds but to pay attention to all noises without labeling them. Start with the sounds of your breath and body. Focus only on these subtle sounds for a few moments without trying to change anything. Next focus only on sounds you hear in the room you are sitting or lying down in. No room is completely silent. You may hear noises from your air conditioning or heat, from different appliances, or noises from any other people or pets in the house. It may be helpful to focus on one noise at a time. Focus on the noise of appliances first, then pay attention to the sound of your dog breathing, then pay attention to the sound of your kids playing, so on. Finally, focus your attention on all the noises you hear coming from the outside. These can be animals, cars, people, or the wind. Again, it can be helpful to focus on one noise at a time. Hold your focus on each noise for a few second before scanning for another noise to listen to. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/