To begin,
Let me invite you to find a seated posture that is both relaxed and alert.
You'll be seated with your back straight,
Allowing for the natural curve in your spine with your head level.
And if you feel comfortable,
I'd invite you to close your eyes as it will make it easier to focus in on sound.
Once you've found a comfortable position,
You can take a few deep breaths,
Starting to draw your attention inward as you feel your stomach and rib cage expand each time you breathe in and contract each time you breathe out.
Now,
You can allow for your breathing to fall into its natural rhythm and resting your awareness on sound,
Noticing what you hear.
Very naturally,
At times,
You'll become distracted.
Your mind will wander.
Perhaps you'll notice other thoughts or sensations or perceptions.
That's fine and normal and perfectly natural.
And each time you notice,
That's actually a moment of mindfulness.
You become aware.
And with that awareness and the space it provides,
You can gently bring your attention back to noticing what you hear.
As you listen,
Your orientation here is receptive.
Allowing yourself to notice whatever sounds might be present moment to moment.
There's nothing you need to do about the sounds you hear,
But simply hear them.
Okay.
Bringing your mind back each time it wanders off to simply notice the sounds around you.
You might notice your mind's tendency to label sound as coming from a particular source.
Again,
That's fine,
Normal and natural.
And see if you can invite yourself to experience sound as it actually presents itself.
Understanding what it actually sounds like in terms of pitch or volume.
As well as your mind's tendency to label it as coming from a particular source.
You might notice yourself having reactions to sound.
Some sounds you like,
Some sounds you don't.
That's fine.
And very gently,
After noticing your reaction,
You can return to simply hearing.
Okay.
Very gently,
You can release this focus on sound.
Noticing the temperature of the air on your skin.
Starting to return your attention back to the room.
And whenever you're ready,
Gradually opening your eyes and returning with your full presence and awareness.
