You can find a comfortable seat wherever you are.
You can either sit back or up on the chair or couch or sofa,
Wherever you are.
We heard such beautiful wisdom from Puja.
Incredible wisdom from the Buddha on the Eightfold Path.
So let's just ground ourselves back into the reality of this present moment and do so by finding the breath specifically at the nostrils.
Just enjoy with a very gentle curiosity what it feels like as the breath comes in and comes out of the nose.
Just turn a gentle curiosity here,
A childlike wonder at our ability to really feel these sensations.
And now just open up this awareness that you're cultivating to the very clear,
The very present noises in your environment,
Whatever they may be.
You might hear a clock ticking.
You might hear a car passing by.
Perhaps you hear someone doing some activity in your apartment or an apartment or house nearby to you.
Or maybe it's the very gentle hum of a heater or an air conditioner.
See if you can notice all of these noises with no judgment at all.
We spend so much of our lives and so many cycles of our minds labeling things as good or bad.
See how it feels to open up to the idea of all of these sounds just being exactly as they are meant to be.
And how you are meant to be here observing them.
Allow the sounds,
Whatever they are,
To just simply be.
And then as you settle in,
Cultivating awareness,
Open up your mind to the more subtle sounds in your environment.
Can you notice the difference?
Can you notice somebody in a room nearby who normally you wouldn't be aware of?
Or perhaps a very gentle purring of a heater or an air conditioner that perhaps you've never been mindful of before.
Imagine that you are meant to be exactly here observing with no judgment all of the sounds in your environment.
A very famous line from the Course of Miracles that Marianne Williamson helped to make famous is,
Today I shall judge nothing that occurs.
So allow this choice,
This freedom of no judgment to permeate your awareness of all of the noises,
All of the sounds as you sit exactly here,
Right now,
In this exact present moment.
It's simply a noticing,
Simply an awareness.
