Find a position where you can be comfortable but also alert and awake.
You might choose to have your eyes open,
Then just focus your gaze on an unmoving spot in front of you.
Or you might close your eyes now.
Today we are going to explore awareness of sound.
First I'll invite you to bring your attention to the room that you're in right now.
And imagine that you could open your ears 360 degrees to take in any sounds that are happening around you.
What can you hear?
You might expand your radar now to see if you can hear any sounds coming from outside of the room that you're in.
See if you can bring your attention both to the more obvious sounds,
As well as the sounds happening around you that are more subtle,
Or softer,
Or quieter.
If you notice the judging mind arise in relation to sound,
Maybe classifying what you hear as annoying or racket or noisy,
See if you can soften your attitude.
And just imagine that all of these sounds are a symphony being created just for you in this moment,
That you're hearing all of these sounds for the very first time.
See if you can notice any sounds coming from outside the building that you're in.
Bringing your curious,
Friendly attention to whatever is there,
Whatever you might notice.
To end this practice,
I'll invite you to shift your attention of sound to the ending bell,
Noticing as the bell begins and following the sound of the bell as it fades away with your full attention.
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