Meditation

Do a few minutes of light physical movement or self-massage to relax the body. Find a place where you won’t be disturbed by other people (or incoming sounds from your phone). Sit in an upright position and maintain a relaxed and still posture.   

Close your eyes. Breathe in and out through your nose a few times. Breathe naturally, without tying to control your breath. With each inhale place your attention on one area of your body and keep it there until the end of your exhale. Spend about 3-5 minutes covering at least five body areas. For example, (1) nose and throat; (2) eyes; (3) heart; (4) hands; and (5) feet. See and feel each body area you attend to.    

Start paying attention to sounds. For the next 10-15 minutes, have sound be in the foreground of your attention. If anything else comes into your awareness, like mental images or body sensations, briefly observe them and then return your attention to sound.  

With your attention on sound, divide sound into external sound and internal sound. External sound could be the ticking of a clock, the sound of a fan, or the chirping of birds. Internal sound is your mental talk and whatever else it playing on your mental radio. Attend to each separately, for about 3-5 minutes. Bring clear awareness to which ‘channel’ you’re hearing, either external sound or internal sound.  Also bring a feeling of curiosity and acceptance to each sound. 

As you progress, start to notice and observe the spaces between sounds. Become comfortable and at ease with the silence between sound. Notice what happens to you when you ride or ‘surf’ the silence or the edge between silence and sound, first maybe for 1-2 seconds, then for longer periods.  

After practicing for a week or so in a seated position, try to bring the increased awareness and appreciation of sound and silence into the rest of your daily life: when at work, with family and friends, or out in nature.