Sound Awareness, Mindful Listening

So let's begin by settling into a comfortable, yet alert position. You can be seated or lying down, whatever helps your body feel supported and at ease. And if it feels right for you, closing your eyes or keeping them open to a soft gaze. Now, taking a few slow, steady breaths in through the nose and out through the mouth. With each breath in, inviting a sense of ease. And with each breath out, releasing any tension or tightness. And on the next breath, returning the breath back to its natural rhythm and pace, allowing the breath to flow naturally and effortlessly. So in this practice, we'll be exploring the present moment through sound. You don't need to listen for anything. Just open to whatever sounds are already here, letting them arrive and pass like waves. So begin by noticing the sounds closest to you. See if you can listen without reaching for sound, but simply allowing it to come to you, allowing it to arise in your awareness, naturally. Noticing what you can hear. Perhaps it's your breath, the beating of your heart, or any other noises within or around you. And again, allowing these sounds to rise and fall, come and go. Noticing their beginning and ending. And if the mind wanders or gets distracted, that's okay. Acknowledging the thought, the emotion, sensation, and then just gently and kindly returning the focus back to what you can hear, resting the focus on sound. And then gently expanding your awareness outward, noticing what sounds you hear beyond your body and your space. Sounds that may be further in the distance. This could be sounds of nature, traffic, even silence, allowing yourself to receive these sounds. No need to judge them as good or bad, just sounds passing through awareness. And if the mind begins to wander, that's okay. Totally human and totally natural. Just kindly and gently returning your focus back to sound, back to what you can hear, and back to the present moment. And if you're finding it hard to focus, you can try noting each sound you hear as sound, and then letting it go. Letting go of any judgments, right or wrong, good or bad. Just noting what you can hear as sound. Nothing to hold onto, just awareness, moment by moment. You can also notice how different sounds are received by the body. So as you listen, noticing how sounds feel, what are you aware of, and how does the body respond. Now, letting go of any focus, and just allowing the mind to be spacious and open, letting yourself simply be resting in awareness. And then just beginning to feel the weight of the body, making contact with the surface beneath you. Inviting gentle movement into the body, taking a gentle stretch, and in your own time, when you feel ready, slowly and gently opening your eyes....