Try standing up, press your fingers into your belly under your sternum where your ribs attach, and make a sharp, hissing sound. Making this sound engages the diaphragm, and most people are able to feel …

Bringing your awareness to sounds. Notice sounds in this room, sounds outside the room, sounds near and far. Not making any efforts to listen to sounds, simply allow the sounds to come to you. This is …

The sounds of the above instruments are played in a general way (to address the needs of the group) aiming to provide deep relaxation for participants. In this relaxed state there are many positive …

Imagine your ears as microphones, just picking up sound. Recognize the rising and passing of the noise, how far away it appears, and from what direction it is coming. As one sound grabs your awareness, …

Start rapidly shifting your attention from one sound to another, briefly listening to one sound before shifting your attention to the next sound. Focus in on one sound for only a few seconds.

Deepening the Experience (1 minute): Visualize the sound vibrations clearing away any negative energy or stress from your body. Imagine these vibrations creating a healing, balancing effect, harmonizing …

hink of it as noise. Because we've judged it. It's a way of paying attention to just the sensation itself, to just the sound itse f is sometimes referred to as bare attention.