So let's start by finding a place where you feel safe and where you are comfortable.
You can sit on a chair or on a cushion on the floor with your hands resting in your lap and begin by taking a few deep breaths in through the nose and out through the mouth,
In through the nose and out through the mouth and on the next out breath you can close your eyes.
Bring your awareness to the breath but instead of focusing on the physical feeling of breathing,
Listen to the sound of the body breathing.
Notice the sound of the air coming in and the air coming out of your body.
Now bring your attention to the sound in the room that you are in,
Or the sounds coming from outside.
Notice each sound as it enters and leaves your attention and notice how quickly these sounds come and go and all you can recall is the memory of a noise.
You may notice sounds of cars passing,
Noises within your home or sounds from nature.
Whatever is present just tune into it.
See if you can sit and hear the sounds and noises without identifying them or thinking about the noise.
If a sound annoys you or bring a reaction to your body or mind,
See if you can notice that too and go back to simply listening to sounds.
And if you find that your mind wanders,
Notice what causes the distraction and bring your attention back to listening.
Try to notice if you are looking for sounds to listen to,
Like forcing yourself and anticipating them,
Or if you are simply listening to the sounds as they come in.
In this practice you are meant to simply listen to the sounds without any judgment and it should be effortless.
It might not be that easy at first but with some practice you will get there and become mindful of the sounds around you.
So you can now return to the breath for a minute and observe the noise breathing can make.
Encourage the mind to collate itself fully onto the sound of the breath in the body,
Like if you were starting this practice all over again.
Okay you can now open your eyes and go back to your day more mindful and try to practice this technique everywhere you go and in whatever you do during your day.
Namaste.
