So with the sound of the mole finding a posture that supports this practice for sound awareness.
Choosing to sit or to lie down.
And you can always as well choose if you'd like to leave the eyes open resting into a gaze point or into the natural surroundings you're in.
Or to have the eyes closed.
As we arrive into this practice,
I'll first invite our attention to begin to notice.
Getting to the sounds that are here right now.
Not with any effort or any need to label,
Just getting a sense of the environment that you're in and the sounds that are here pervading,
Accompanying you.
To be curious if you're feeling or sensing sound that's in front of you.
Maybe to the sides of you.
Behind you.
Or even above you.
Notice how the sensory doors always here for us to turn our attention to begin to explore feeling and noticing what it's like to be aware of sound.
And so no matter how you're finding those sounds in this moment,
No need to judge,
Push away,
Change.
Feeling how those are here to accompany and steady presence in the moment.
And so now turning to feel the body and the posture that you're in.
Taking the care and the time to feel your body in connection with the support that's beneath it or behind it,
Around it.
And as you feel your body with these connection points,
These touch points of support,
Let your body rest.
Let your body to settle into and receive the groundedness or stability that's here supporting you.
And find a posture or length in your spine that really just embodies your intention to attend with wakefulness.
Sometimes this means feeling a way to elongate the spine.
This also means to relax various muscles.
Seeing if you can sweep your attention through the body and allow any place in your body that might need some care or attention to feel more ease or more openness,
Move or adjust in whatever way supports settling your body.
Now we'll shift and begin to attend to the breath.
Feeling wherever the breath is available to you,
What it's like to notice an inhale coming into the body.
Exhale,
Leaving the body.
As you attend to the breath,
Be curious about the qualities of the breath.
These qualities of air that come into the body.
Maybe feeling coolness or warmth,
Some moisture,
Aridness.
And on the current of air rides temperature,
Rides moisture,
But also the sound.
Sound rides on the waves of the air.
And so maybe being curious about attending to this breath,
Feeling and sensing and opening awareness to notice the sounds present accompanying each breath.
And remembering that it's part of the practice to have the mind move.
Follow certain experiences,
Resist others,
Be distracted in a particular way and all of that's part of what's here in this moment.
And so welcome that.
And then choose to come back and inhabit the breath.
And now if you choose and it feels good to you,
We'll move from the awareness of the breath,
As you can always choose to remain at the breath.
Begin to explore the sensory door more directly of sound.
So I invite you to bring your attention to where sound is experienced at the ears.
As you arrive your attention here,
Just begin to notice the externalness of the ears.
There might be a temperature at the ears or hair or the sense of air passing over the ears.
Seeing if you can dip the attention into the inner ear where the sound waves reside and are received.
As you begin to become present to sound and sound awareness,
There's nothing we need to do simply like noticing the breath and the qualities of the breath.
So we attend to the qualities of sound.
And just notice as you begin to attend to sound is the mind needing to label or identify,
Name the type of sound.
And just notice that's a mind activity.
So you can simply notice thinking about sound.
And then what would happen if you just felt and noticed the qualities or the movements,
Vibrations,
Tones,
Pitches of sound.
There might be movements of the attention that get pulled in particular ways following a particular sound or resisting a particular sound.
So we can notice that too.
The tendency to judge.
What would happen if we let go of that and just let sound come and go just like the breath?
Letting it have its wave-like motion.
Letting it have its wave-like motion.
Let present moment awareness heal into the coming and going symphony of these sounds.
Looking at the ears and arriving into this landscape of being felt in your body.
Letting it have its wave-like motion.
Where is the mind now?
Drifting off into thought,
Anticipating what's to come today,
This week,
And review or rehearse the whole of some experience.
And you let the sound study you back into the moment.
Letting it have its wave-like motion.
I invite you as you continue to attend the sound to be curious as you are present to the movements of sound,
What that's like in your body.
Might notice there are certain sounds that bring an ease or release of tension.
Might be other sounds that bring attention or contraction.
Letting go of either one of those being good or bad,
Just being present to,
Noticing what it's like to be aware of sound,
Feeling the body's moment-to-moment experience of it.
You are now missing something.
Okay.
Inhabiting with your awareness,
Presence of sound.
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All sound arises and passes.
There's an expression of life.
Even in the sounds we tend to not prefer.
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Continuing to tend to the landscape of sound.
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What emotion,
What feeling is eloped or pulled forward as you attend?
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Sounds come in lots of different forms.
Notice how the heart might jump or startle.
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