During this mindfulness training we will investigate the second sense door of hearing and we will learn the difference between the experience of hearing and listening.
It is helpful to be in a place where there are some external sounds and noise around you or you can put on some quiet background music for this meditation.
Start out by taking a meditation posture and closing your eyes over lightly.
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Allowing the change within the sound to hold your attention.
Allowing the change within the sound to hold your attention.
Now slowly bringing awareness into your body.
Becoming aware of any warmth or coolness within your body.
Holding them gently in mind.
Also becoming aware of the touch of your hands.
And the pressure of your body as it rests on the chair or on the floor.
Your whole body just sitting here.
And the pressure of your body as it rests on the chair or on the floor.
And the pressure of your body as it rests on the chair or on the floor.
And the pressure of your body as it rests on the chair or on the floor.
And the pressure of your body as it rests on the chair or on the floor.
Coming back into your body.
And slowly opening your awareness to any sound around you.
And the pressure of your body as it rests on the chair or on the floor.
Allowing the sound to come into you.
Focusing on the changing nature of the sound itself.
And the pressure of your body as it rests on the chair or on the floor.
Notice how sound comes and it goes.
And the pressure of your body as it rests on the chair or on the floor.
Notice how sound is a continuous flow of change.
And the pressure of your body as it rests on the chair or on the floor.
Can your awareness flow with the change within the sound?
And the pressure of your body as it rests on the chair or on the floor.
Start to know that there is an automatic recognition of what made the sound.
That recognition is perception.
It is an overlay of your mind.
It is a reflection of your body.
Can you separate that recognition from the purity of the sound itself?
I could prove that the perfection of the sound is too much without it as it rests.
Experiencing the flow of that sound.
Recall.
Often relax your awareness into that flow.
Becoming very present within the flow of the sound.
Becoming very present within the flow of the sound.
Soften your mental grip on the sound.
And slowly bring your awareness into the sensations within your body.
Softening into any warmth,
Any coolness.
Any tightness,
Any tension.
Soften.
And slowly bring your awareness into the sensations within your body.
And slowly bring your awareness into the sensations within your body.
And slowly bring your awareness into the sensations within your body.
Allow the flow of sound to pass right through you.
Offering no resistance.
Offering no resistance.
Offering no resistance.
Relaxing awareness into your body.
Relaxing awareness into your body.
Relaxing awareness into your body.
Now relax your chest and belly and start to be aware of the movement of breathing within your body.
Relaxing awareness into your body.
As the breath comes in,
The movement of the breath expands outwards.
And as the breath goes out,
The movement of the breath deflates inwards.
Relaxing awareness into your body.
Relaxing awareness into your body.
Anytime you notice that your attention moves out towards the sound,
Soften,
Relax that movement.
Relaxing awareness into your body.
And body expanding as the breath comes in.
And deflating,
Relaxing as the breath goes out.
Relaxing awareness into your body.
Relaxing awareness into your body.
Being aware of the breath and the sound,
The gentle flow of the breath,
The flow of the sound.
Relaxing awareness into your body.
Relaxing awareness into your body.
Relaxing awareness into your body.
Relaxing awareness into your body.
Relaxing awareness into your body.
Now bringing awareness back into your body,
Back into the experience of just sitting here.
Relaxing awareness into your body.
And when you're ready,
You can gently open your eyes.
Becoming aware of seeing,
Becoming aware of just being here in the room.
We are going to continue to observe sound one more time.
And this time I'm going to create a man-made sound,
The sound of a bell.
When I ring the bell,
I'd like you to stay with the changing nature of the sound.
For this you can keep your eyes open or closed.
See if you can track the changing nature of the sound of the bell right to the end.
I'm going to ring the bell right now.
The sound of a bell.
Could you notice when the sound of the bell struck your ear?
Could you notice the flow within the sound?
Could you notice the idea of a bell?
Did it appear to you as one sound or as a flow of sounds?
Now I'm going to ring the bell again.
Notice the sound contacting your ear.
Gently soften the contact.
Notice your attention drawn to the sound.
The next time I ring the bell,
I'd like you to notice the wave-like quality of the sound.
The sound is a flow of waves.
The sound of a bell.
The sound of a bell.
Next I'd like you to notice your attention when it's drawn to the sound and gently soften that movement.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
The sound of a bell.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Now coming back into your body.
Becoming aware of any sounds around you.
And allowing those sounds to come into you.
And allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
