Begin this meditation by noticing the posture that you’re inYou may be standing or sitting or lying downNotice your body exactly as it isAnd see if you can tune into any sensations that are present to you in your body in this moment
There might be heaviness or lightnessPressure, weightThere might be vibration, pulsating, movement, warmth, coolness,These sensations can be anywhere in your bodyAnd all you have to do is notice themNotice what’s happening with curiosity and interestTake a breathAs you breathe, relaxNot much to do except be fully present and awareNow let go of the body’s sensationsAnd turn your attention to the soundsInside or outside the roomThere may be all sorts of sounds happeningLoud sounds, quiet soundsYou can also notice the silence between the soundsBut the sounds are coming and goingNotice them coming and goingOne tendency of our mind is to want to think about the soundsTo start to make up a story about the soundOr we have a reaction to it: I like it, I don’t like itSee if instead, you can simply listen to the soundNotice it with curiosity and interestThe sounds are coming and goingNow once again, notice your body standing, presentOr seated or lying downNotice any body sensations that are obvious to youTake another breathSoftenAnd when you’re readyYou can open your eyes