So you can begin by finding a comfortable position,
Whether it's sitting or lying down.
And you can begin just by taking a few deep breaths and relaxing all the muscles in your body.
Relaxing the muscles in your face,
Relaxing your shoulders,
Allowing them to sink downwards,
Away towards the earth.
And relaxing the muscles in your stomach.
And now you can begin by bringing your attention to the sounds of the present moment.
Anything and everything that you can hear,
Just place your attention on those sounds that are reaching your ears.
All sounds are welcome,
So whatever it is that reaches your eardrums,
Just allow them to come in.
Really try to be present with them and listen as deeply as you can.
If your attention wanders and goes somewhere else or you begin thinking of something,
That's fine.
Just when you notice,
Kindly bring your attention once again back to the sound of the present moment.
And with any sounds that you hear,
You don't need to identify them or to create a story about them.
You can just be with the sound,
Listening carefully and deeply.
You might feel their quality or their texture.
Just staying with the sounds as they come and go,
Allowing them to come and sitting with them,
Holding your attention with them for as long as they are with you.
And when they go,
Allowing them to go,
Continuing to stay with whatever the sound is in each moment.
If there is no sound,
That's also fine.
You can just stay with that sound of silence.
And as you do this,
Continuing to breathe and from time to time checking in with your body,
Releasing any tension,
Relaxing any tightness that you might be carrying.
Just checking in to relax your face,
Your shoulders,
Your stomach,
Anywhere else in your body.
And once again returning to the sound of this present moment.
As you continue to do so,
Trying to listen ever more deeply and ever more carefully to whatever sounds there are that are reaching your ears.
This practice you can do at any time to connect to the present moment.
