Listening to sounds.
This practice works best if you're in a place where there are some sounds,
Otherwise it's a different practice.
Listening to silence.
Which although is a lovely practice in itself,
It won't help us to practice listening to sounds,
Noticing them and letting them go.
So closing your eyes if that's comfortable.
And listening.
You don't need to make any special effort.
Just listen to whatever sounds are occurring in the moment.
People walking past.
Traffic.
The neighbours radio.
The home of electrical appliances in the house.
Allowing the sounds to come to you.
So we don't need to strain to hear them.
Or try to shut out sounds that we don't want.
Just let all the sounds be present just as they are.
Some perhaps coming and going.
Others more constant.
Perhaps you notice that you get a little caught up with some sounds.
Noticing that you hear a sound and then begin to think about it.
Try to work out who it is that's talking.
Or what's making that particular noise.
Perhaps a little bit of judgement about the neighbours maybe they have to play that music so loud.
Sometimes we hear sounds that we don't like.
And this is an opportunity to explore our resistance to the sound.
To our not wanting it to be there.
Just noticing how that feels.
Or perhaps you can hear a pleasant sound.
Birds singing.
Or a song on a radio.
Or a song on a radio.
Can you feel the attraction to the pleasant?
Perhaps a desire to focus more sharply just on this sound.
Just noticing how we're drawn or attracted to some sounds.
Can you let go of wanting and not wanting?
Of liking and not liking?
Practicing being an impartial observer.
Simply allowing whatever sound that you hear to be there.
Just allowing whatever sounds arise to be there just as they are.
Just letting whatever sounds arise to be there.
So let's continue with this practice for two or three minutes in silence.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
Just letting whatever sounds arise to be there.
So opening your eyes when you're ready as we bring listening to sounds to a close.
Just letting whatever sounds arise to be there.
