Good morning and welcome to this meditation on sound beginning by sitting up tall relaxing the shoulders back softening in the jaw and the cheeks and the eyes letting the eyes close if that's comfortable for you and begin to settle into sensations of the body seated here the support of the chair or the ground beneath you and the support of the cushion or the wall behind you or just the feeling of your posture aware of how you're seated feeling that from the inside out and opening up to the sounds that are here for you what's here for you right now it's morning maybe there's birds and coffee pots cars starting up it's at work maybe they're shuffling and clicking and beeping at night maybe there's insects and night noises noticing whatever is here in this moment maybe there's a refrigerator humming or sound of the heater the air conditioner coming in and out a wind and the leaves people walking by noticing it all as if it were at work istra paying attention to how all of these sounds are coming together contributing to the music of this moment you noticing the moment that sounds arise and the moment that they fall away attending to the rise and fall of sound noticing the space between sounds what does silence sound like you noticing internal sounds tuning into the body perhaps hearing the body digesting the sound of the heart beating or maybe even your own breathing feeling into these internal sounds listening in noticing experiencing the sounds of this body right here expanding that awareness outward and noticing sounds above you sounds to your right and left you sounds beneath you I'm letting this circle of awareness expand even further outward as far as it can reach and noticing the sounds that are furthest away from you right now you can play with this expanding and contracting your awareness of sound coming in close going out far listening with all of your awareness to the sounds of right now and letting go of looking or trying to find and identify sounds and just relaxing back and letting sounds just arrive at the ears just being receptive to sound not searching just receiving resting in sound you you coming back to sound in the body the sound of the breath feeling into the posture softening in the cheeks the forehead the shoulders and opening up at the chest allowing the palms to face up just resting in this posture of receptivity receiving sounds receiving this moment taking this openness with you with you into the rest of your interactions today and to any walks in nature time spent with loved ones being open receptive present and aware take good care and have a great day
