Sitting meditation,
Awareness of hearing.
So please just take a moment to get settled on your chair or cushion.
Leave your eyes open or close them,
Whatever's most comfortable for you.
If you do leave your eyes open,
Just allow them to rest gently a few feet in front of you on the floor.
Or leave them closed.
Allowing yourself to arrive here,
Feeling your body on the chair or cushion.
And sitting in an upright and stable manner with your spine self-supporting.
Inviting your body to be alert and awake.
Now letting our awareness rest on our posture.
Allowing that to release into the background as we bring our attention to rest on the experience of hearing.
Not seeking out or trying to hear anything in particular.
Just noticing all the sounds that we can detect right now.
Giving up preferences for one sound over another and just being receptive.
Being aware of the sounds we can detect right now.
Being aware of the sounds both inside the room and outside of it.
Hearing sounds inside and outside of your own body.
Noticing the quietest sound that you can detect.
Subtle sounds.
And the more gross or intense sounds,
Just as best as you can,
Tuning in.
Aware of how the sounds overlap and flow into one another,
Layer upon layer.
All immersing us in an ocean of sound.
Letting go of thoughts,
Ideas or stories about the sounds.
Just hearing them as patterns.
Volume,
Loud or soft.
Pitch,
High or low.
Noticing the rhythms.
Do we like some sounds and dislike others?
As best as we can,
Giving up the stories about the sounds and simply hearing.
As well as we can,
Just being aware of what is without elaboration.
Allowing the sounds to come to you in their own way.
Without inviting them or pushing them away.
Just receiving.
As if you're listening with your whole body.
All your senses,
Open and receptive.
No need to analyse or think about the sounds.
Allowing the sounds to come to you in their own way.
If you find thoughts arising such as,
What is that?
Or,
I'm not doing this right,
I can't do this.
Just noticing the thoughts in the same way we notice the sounds without elaboration.
And gently without judgement,
Bringing our attention back to the experience of hearing in the present moment.
Just noticing what can be heard and letting it go,
Moment by moment.
Shortly you'll hear a bell.
If you're going to extend this meditation,
You can use the sound to be present throughout the whole length of the bell and continue it into the next mindfulness exercise.
Go to www.
M maiorinfo.
Com for more details.
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