Take a moment to find a comfortable seated position or if this is not available to you,
Lie down with a cushion or pillow beneath your head.
Feel the points of contact between the body and the chair or ground.
And noticing these points of contact,
Allowing gravity to work upon you.
Inviting gravity to work upon you.
Listening to the sounds inside your body.
Listening to the sounds inside the room.
Listening to the sounds outside the room.
Allowing all of these sounds to wash over you.
Allowing yourself to bathe in these sounds.
Listening for where the sounds inside the body meet the sounds outside the body.
Where do the sounds inside the body meet the sounds outside the body?
Allowing the tongue to rest gently behind the teeth as we open our ears.
Listening to the sounds without straining to try and figure out where they're coming from.
Taking the sounds as they are.
It's as if there is a natural orchestra surrounding you playing just for you.
Keeping the face loose,
The jaw unclenched.
Letting the eyes melt into the sockets.
Giving a gentle smile to your lips.
And now extending your attention outwards.
Feeling the whole body bathing in the soundtrack.
The soundtrack of the moment.
This moment.
Feel the sounds massaging your body.
Vibrating through your tissues,
Bones,
Organs.
Allowing the sounds to massage your body.
To vibrate through your tissues,
Bones,
Organs.
Listening to the sounds as they come without labelling them or getting carried away by any one sound.
Your ears focus is wide yet gentle and full of ease.
Staying present with the sounds as they are washing over you.
Resting over you.
Letting the eyes melt into the sockets.
Letting the eyes melt into the sockets.
Letting the eyes melt into the sockets.
