In this session,
We will become mindful of thoughts and thinking.
We'll be using sensation as our way to begin understanding how our mind does exactly what it's supposed to do.
Think.
So the sensation we're going to use is the sensation of sound.
So we become mindful of the soundscape around us.
It's sort of like a landscape that surrounds us.
The sights that surround us become the landscape and the sounds that surround us become the soundscape.
Our task is to simply notice the soundscape of this present moment.
You don't have to interrupt the sound or identify what might be making the sound.
You also don't have to extend yourself in preparing yourself to hear the sound,
Leaning into it,
If you will.
Just allow the sounds of the moment simply to come to you.
Now this is a good practice to learn the skill of being receptive instead of striving and seeking.
One important component to this practice is labeling.
We're going to try out labeling practice.
Labeling is softly naming to yourself where your attention goes,
Like remembering,
Remembering,
Or the label worry,
Worrying,
Worrying,
Or if your body is twitching,
Twitching,
Twitching.
After labeling,
You move your attention back to the anchor of the sound or back to whatever your focus of attention is.
This labeling practice helps to engage you differently in the content of the thought and meaning of a sensation.
We just notice where the mind has gone and label it and then return our attention to the breath,
To the sound,
To our anchor,
Whatever it might be.
We don't let the content of the mind hijack our process.
Sometimes I've heard this labeling practice be called the name it to tame it practice.
Once we've named it,
Acknowledged it,
We can move our attention back to our anchor,
In this case,
Sound,
And we can always take up our planning,
Our envisioning,
Our next steps after our meditation.
So let's start this practice by using our breath as our anchor to the present moment,
And then we'll shift using sound as our anchor to the present moment.
So take a moment now to sit upright and in a dignified posture with both feet flat on the floor,
If that's accessible to you,
Maybe having a sense that your body is supported and at ease,
Allowing your eyes to close or simply softening the gaze,
Noticing what is here for you right now in your experience and letting yourself just be as you are.
Breathing in,
Breathing out,
Observing the rhythm,
The quality of your breath just as it is.
There's no need to control or manipulate the breath in any way.
Simply allowing the breath to breathe with its own natural rhythm.
Now as best as you can,
Change your anchor of your practice from the breath to notice the sounds all around you,
Directing the attention to the soundscape around you,
To the sensation of sound.
There's no need to identify the sound,
Create a story about the sound,
Or a narration about the sound.
You don't need to try to figure it out in any way.
Just notice the quality of the sound,
Observing the sounds of this very moment.
Where is your mind right now?
Has it bounced into the future?
Has it dipped into the past?
Just noticing where your attention goes in the silent moments and gently,
With kindness,
Bringing your attention back to the soundscape that's around you.
There's no need to reach out and search for sounds.
Fall into receptivity,
Perhaps without really moving,
Having the intention to lean back just the slightest bit.
You can imagine placing the attention right at the opening of your ears and let the sounds come to you.
Each time the mind wanders away,
Kindly bringing the attention back to the sounds of this moment,
Notice them.
College.
Perhaps you are repeatedly distracted by another sensation,
Emotion or thought.
If it seems particularly sticky,
Or it gets stuck there,
You can try labeling your experience,
Such as,
Ah,
That's itching,
Oh,
That's my planning mind.
Simply labeling whatever your experience is in the moment,
And then importantly,
Without judgment,
Return your attention as best as you can.
And then,
Without judgment,
Returning your attention as best as you can to sound.
What are the sounds of this moment?
And now shifting again,
Moving the attention away from sounds and back to the breath,
Breathing in and out,
Resting in the observation of the breath.
You are here right now.
Each time the mind wanders away,
Come back to the breath,
This breath right here,
Right now.
Breathing in,
Breathing out,
Right here in this moment.
Breathing in,
Breathing out,
Right here in this moment.
