THIS MOMENT IS YOURS
Listening Awareness
Awareness through sound
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit comfortably with eyes closed or lowered, and let the body be still enough to listen.
- Receive sound rather than searching for it; allow hearing to come to you.
- Notice one sound's beginning, volume, pitch, texture, location, and ending.
- Include nearby sounds, distant sounds, body sounds, and the quiet spaces between them.
- Let sounds be events that arise and pass, not interruptions that need a reaction.
- When the mind comments, likes, dislikes, or identifies a sound, note thinking and return to hearing.
- If a sound is irritating, include the body reaction as part of the practice without forcing calm.
- Finish by hearing the whole sound field for a few breaths.
Stay comfortable. You can stop at any time or return to your natural breath.