Welcome to week 4,
Cultivating non-judgmental habits in daily life.
First of all,
Find a sitting comfortable posture or even lying down posture if you want.
Make yourself comfortable.
Feel at home.
Now the first step is to take your time to breathe.
If you find yourself rushing to breathe or have the thought that you're not breathing properly,
Let go of the thought and simply take the time to breathe in and out.
As you breathe in and out,
See if you could pay attention to the sound around you.
It could be any sound.
A car,
Airplane flying over,
People chattering,
Birds singing,
A cracking sound or even coughing Now simply be aware of the sound around,
The ambient sound,
The natural sound.
As you focus on the sound around you,
You may begin to notice different kinds of sound coming in contact with your ears.
And also notice any reactions,
Automatic reactions.
As you keep your attention on the sound,
See if you could allow the sound to be there.
And see if you could simply see all of these sounds as a sound.
As mere sound.
Without the denominations.
Notice how,
If you stay non-just mental,
They become objects for you.
For you to wake up from mind-chattering.
Wake up to the surroundings that we hardly pay attention.
Feelings of life as it is,
As it happens,
As it's constantly there,
As it is.
We are not trying to stop them.
We are not trying to shut them down.
But simply welcoming them as it is.
Because they don't last forever,
They change.
They are constantly changing,
Moment to moment.
And we just notice them as a sound,
As arising,
As passing.
And as you spend some time,
You may have a sense of peace with them,
A sense of equilibrium within and without.
And a sense of deeper connection with the rest of the world.
And gently,
As you receive the sound,
See if you can find that inner space within that you can resonate.
A sense of peace,
Release,
Freedom.
And when you're ready,
You can gently rise up from your meditation now.
Wide awake.
And endeavor to take this mindful awareness to whatever next that you need to do.
