Welcome, Dear Friend

Let’s begin this practice by finding a comfortable seated position in nature or the garden outside.

Now, gently close your eyes. 

– Take a few deep breaths and allow yourself to relax and settle into the moment.

– Now, shift your attention to the sounds around you. Notice any sounds that you can hear, both near and far away.

– Pay attention to the quality of each sound – its volume, pitch, and rhythm. Allow yourself to become fully immersed in the experience of listening.

– As you observe the sounds, try to avoid labeling or judging them. Instead, notice each sound as it arises and passes away.

– If your mind begins to wander, gently guide your focus to the sounds around you. Use them as an anchor to the present moment, allowing them to ground you in the here and now.

– Notice how the sounds change and evolve. Observe how they come and go, like waves in the ocean.

As those sounds meet your Consciousness, notice the arising of certain sensations in the mind. Meet them with a smile, as you would meet a child passing by you in the morning and let them pass.

– Allow yourself to become fully absorbed in the symphony of sounds around you, appreciating the richness and diversity of the hearing experience.

When you’re ready, gently open your eyes and take a moment to reflect on your experience of observing sounds. Notice how this practice has helped to cultivate a sense of presence and awareness in your life.