Okay,
Let's take a few moments to let attention gently settle on the breath.
Also,
Let the body settle very naturally.
Just like when watching nature,
We're not forcing attention anywhere.
We're just opening up to what's already there.
We are opening up to sensations,
But also opening up to other senses.
Even though our eyes are closed,
There might be sights that come up.
There might also be smells or a taste in the mouth.
And today we are going to emphasize hearing.
So direct the attention,
The center of your experience,
To the sense of hearing,
To sounds.
Notice the different sounds that come up.
Of course,
There will be the sound of my voice.
There might also be internal sounds,
Sounds from the body.
There might also be other external sounds.
Just be attentive to that particular sense door.
4.
Allow sounds to naturally appear in awareness and allow sounds to disappear.
Notice how from one moment to the next,
The sounds will change.
Some sounds might appear further away.
Some sounds might appear very near.
All happening right now.
And now begin looking with attention at the space between those different sounds.
It might also not appear as space in between the sounds,
But as a backdrop of silence against which the sounds appear.
Emphasize silence,
The space between sounds,
Or the background that allows sounds to appear.
Emphasizing the silence.
Notice how your experience of sounds may change.
Maybe sounds now just appear as movements.
Of silence.
Just like waves on the ocean.
See sounds as movements in silence.
As ripples against the vastness of space.
5.
Now gently come back to emphasizing actual sounds.
The sound of my voice,
The sound of breathing,
Other external and internal sounds.
Let hearing happen naturally.
There's no need to do anything.
Hearing is happening.
Just cause and effect.
Just observe.
Just feel.
And as I ring the bell to finish the sit,
Notice how the sound appears against the backdrop of silence.
Notice how it moves in the silence.
