To start with,
Find a comfortable seated position.
You can cross your legs or not.
And if you're sitting on a chair,
Make sure your feet are touching the ground.
Just do all necessary adjustments to make your body feel comfortable sitting.
Relax your knees,
Your hips,
And just make your legs heavy.
Make yourself grounded.
Feel the support of the earth.
Then with the next inhale,
See if you can find a little bit more length in your spine.
Just extend the neck through the top of your head,
Like you're growing up a little bit with every new inhale.
Relax your face.
And you can close your eyes or keep them gently open.
Relax your jaw.
Just relax your shoulders and your belly.
And you can scan your body from the tip of your toes all the way to the top of your head.
And if you're feeling that you're still holding on some tensions in the body,
See if you can release them.
Just a few deep exhales.
So with every new exhale,
Our body is more and more relaxed.
But we are still sitting with a sense of dignity and grace,
With our heart open and with our face soft,
Gently smiling.
And then just shift your awareness to the sounds around you.
See if you can notice the most distant sound.
Use your ears like a radar's.
Just move from one sound to the next.
We just want to observe the sounds without analyzing them,
Where they're coming from,
Or without even judging them,
If we like them or not.
Just notice the sound.
And then move to the next.
And bring your awareness to the sounds just closer to you,
Outside of your building.
And you can notice how after the few moments,
Few minutes,
Your attention starts to drift away.
Maybe you start to follow some thoughts,
Ideas,
You start to plan or daydream.
Or maybe there are some strong emotions arising and we start to be emerging them.
Whatever is arising now,
Just notice,
Acknowledge that.
And then see if you can gently let go.
And again,
Bring your attention back to the sounds.
You can observe the sounds that are inside of your building,
In the room where you are sitting.
Maybe there is a clock ticking.
Maybe you can hear your neighbors or pets.
And gently shift your ears inwards.
Notice if there are some sounds inside of your body that you can hear.
Maybe it's the sound of your breath.
Maybe you can hear your heartbeats or digestion juices.
Maybe nothing.
That's also okay.
Just observe the sounds inside and outside of your body.
Stay present with the sounds that are surrounding you.
And use the sense of hearing to stay present and mindful in this moment.
And when you feel ready,
You can gently open your eyes.
