Today,
We'll continue our exploration of flow,
But bring it into the space of what we can hear instead of what we feel.
So we'll pay attention to both sounds in our external environment and our mental soundscape of mental talk and auditory thoughts.
Flow is often present in sounds,
Rarely is a sound static and unchanging.
Music couldn't exist without the concept of flow.
Music is something that involves changing sounds over a period of time.
Even an ongoing sound,
Like an HVAC system running heat,
Still can exhibit flow,
As the sound still has little fluctuations that you can sometimes notice if you listen carefully.
In addition,
When your attention moves from one sound to another,
That's flow as well.
Auditory thoughts have a beginning and an end,
They flow.
You also may notice a flowing between restful experience and active experience,
That is sound and silence.
So we'll pay attention to what we can hear today and look for any flowing experience we notice there.
Let's begin.
Stretch up your spine,
Relax your shoulders,
Relax your jaw.
Allow your eyes to close if you wish.
Settle into this posture for a moment.
Bring your attention to what you can hear.
See if you notice flow in any of the sounds or auditory thinking experiences.
This could mean an increase or decrease in pitch,
In volume,
In spatial location.
It could be a shift from sound to silence,
Back to sound again.
Or it may just be your attention flowing from one sound to another.
Check for any of these or any other type of changes in what you can hear.
When you notice one,
Acknowledge it,
Optionally label it,
If you wish,
As flow,
And then focus on it.
Listen and track how it changes.
Repeat the process,
Either with the same sound again or a different one.
Try to get as completely absorbed into the flow of the sounds as you can.
Flow may be quite obvious and show up in big changes,
Or it may be quite subtle.
You might just notice a very subtle fluctuation in how a sound is experienced.
Keep the pace of your labeling comfortable.
Even if you're noticing rapid instances of flow,
Labeling too quickly can lead to flooding or overwhelm.
So be okay with letting some instances of flow pass by,
And note and label only every few seconds or so,
As is comfortable for you.
If you get pulled away into images or physical sensations,
That's okay.
Just celebrate that you noticed it,
And gently return to focusing on sound,
Internal or external,
And how it flows.
Whatever's coming up for you,
Allow it to be as it is.
Using that calm,
Matter-of-fact tone with your labeling will help to promote the equanimity to be able to do this.
Flow.
Great job today.
Flow is available in all types of experience.
It can be fun and interesting to explore it in different channels.
As we transition now to formal practice,
Keep in mind that you can always stop and check in with what you're hearing at any time,
And one way to do that is to look for flow in the sound space.
Have a great day.
