This is a short practice and I love this practice.
It's one of my favorites.
The reason for that is because it can be done just about anywhere,
Just about anytime.
Unless of course your full attention is needed,
Such as when you're driving a car.
But other than that,
It's a pretty flexible practice.
So,
Let's begin.
So wherever you are,
Whatever you're doing,
Stop.
As though you could hit the pause button on life.
And start to settle into your body.
Do this as quickly as you can.
So it's almost like a little game.
How quickly can you relax into your body?
Try to relax the whole body at once.
Letting go of anything you can let go of.
And settle into a sense of stillness here.
And then begin to notice the sounds around you.
What are the sounds in the room?
Is there anything there that you can notice now that you didn't notice before?
Without straining to hear anything in particular.
Just allowing the ears to pick up on the sounds around you.
And as much as you can,
Try not to make any judgments on the sounds.
Do nothing but listen.
And can you notice everything from the subtlest noise to the loudest noise?
Without responding to it.
Just listen.
And then begin to notice any silence around the sounds.
The spaces in between the noises.
And perhaps you can even perceive the distance between yourself and the sounds.
Can you notice the silence all around you?
In that space between yourself and the sounds?
And gently bring some of your awareness back to your own body.
And notice the body sitting and listening as part of the environment around you.
Begin to let go of noticing the sounds.
Come back to being just in the body.
And start to notice how you feel now.
Do you feel any differently from how you began?
By pausing in this way you make space in your life for yourself.
You make space for the mind to rest.
Take some time to appreciate the space you've made.
Keep this practice in your pocket.
Keep it with you.
And any time,
Any place you need to return to it,
Come back.
Allow yourself to feel the world around you.
Thank you for joining me.
