My name is Gerald Blomile.
I wrote and recorded this podcast episode for you.
It's free of charge.
If you like it,
You may donate.
Listening deeply.
Find a position in which you feel relaxed.
Notice where you are.
When you feel comfortable,
Gently close your eyes.
Feel grounded,
As stable as a mountain.
Let your mind become as wide as the sky.
Notice how the body is breathing by itself,
And follow the flow of the breath.
Notice how the fresh air enters the body as you breathe in,
And leaves the body as you breathe out.
There is no effort.
It just happens.
You are aware of inhaling.
You're aware of exhaling.
Notice if your mind becomes distracted by thoughts,
Worries,
Or a to-do list.
Be aware that everything comes and goes,
And how the mind naturally wanders.
If you notice any distractions,
Bring your attention back to the breath.
With closed eyes,
Can you see the light,
Colors,
And shapes?
How does the air smell?
Can you taste anything?
Is your body touching something?
Hear all the sounds inside and out.
Recognize them before the mind names them.
Notice that you're surrounded by sounds,
And expand your attention in all directions.
Notice that hearing and recognizing happen simultaneously.
Be wide open.
Listen everywhere.
Listen also to the sounds coming from a particular source.
How does this affect your body and mind?
Listen to the silence between the sounds.
Without effort,
Expand your listening even deeper into space.
Listen effortlessly in all directions,
And be curious what appears.
Extend your attention to the most distant sounds you can hear.
Maybe it's the chirping of a bird,
Music in the background,
Or the hum of the computer.
Be curious.
Notice all these sounds arising in the vastness of space.
Just listen.
Notice how each sound appears,
Lingers,
And disappears.
Pay attention to the movement of the sounds.
Let them come and go,
Just as the breath comes and goes.
Do not imagine or name anything.
Just listen with a wide open mind to the sounds arising like raindrops pattering.
Let the sounds come to you and touch you.
Hear the sounds flowing nature in vast effortless silence.
This is the background of any moment.
Open yourself to the experience of being,
Welcoming every sound as it appears in awareness.
Everything is welcome.
There is nothing to do,
Nowhere to go.
Just listen to the silence.
Allow yourself to merge with the vast open space.
Notice how sounds appear and disappear.
Don't grasp at them.
Just be aware of them,
Arising and dissolving without a trace.
Hear the sounds of the world with your whole being.
Perhaps some sounds are pleasant,
Others may be neutral or unpleasant.
Welcome them all without changing anything.
Be comfortable just listening and recognize how fleeting sounds are.
Allow yourself to turn your attention inwards.
Listen to the sound of your breath as it enters and leaves your nostrils.
Pay attention to how the sounds change.
Notice how they arise,
Linger and pass away.
Listen to the sensations in the body,
The sound of your heart beating or your stomach rumbling.
If you are restless or impatient,
Notice that all sounds emerge from the feeling of silence.
Just let them be as they are.
Listen with your body,
Welcoming sounds that arise from within.
There are no problems,
Nothing to solve.
Without effort,
Just surrender into the vastness of being.
There is neither place nor time here.
How does this feel?
Notice your attention moves freely in awareness without connecting to it.
Feel yourself as this vast awareness.
Allow yourself to merge with it.
Thoughts or feelings may appear as light,
Transparent movements in stillness,
Coming and going without leaving a trace.
Let your attention sink into your heart.
Feel the peace,
Joy,
Love.
Feel the weight of your body.
Notice where you're sitting and being supported.
You are grounded in the here and now.
You have a name and plans.
Rejoice that you have taken the time to listen deeply.
Remember this part of you during the day.
When you are ready,
Open your eyes and notice your surroundings again.
Welcome back.
