Guess the first thing would be to just listen to sound since there is some.
There's a sound of my voice.
For us there's a sound of the traffic.
And bring your attention to the feeling of your body sitting,
Whatever sensations you discover.
Bring your attention to your hands.
This is an interesting exercise.
Make the shift from the more conceptual level like fingers to the world of direct sensation.
Picking up pulsing,
Throbbing,
Pressure,
Whatever it might be.
You don't have to name these things but feel them.
And then bring your attention to the feeling of your breath.
Just the normal natural breath.
Wherever you feel it most strongly.
This is our home.
This is where we rest our attention.
This is what will go with us to work,
To school,
Wherever we go.
Let me just rest.
If you find your attention wandering,
You get lost in thought or you fall asleep,
It's fine.
We say the most important moment is the next moment when you realize you've been gone.
Gently let go and start over.
Thank you.
