wisdom

Find a comfortable posture, lying on a bed. Keep your eyes half—open but not fixed on anything.

Be aware of your body lying there. Just feel it as it is and let it relax.

Now pay attention to sounds in your body. Maybe you hear a gurgle, or a faint sigh.

Do not create or imagine any sounds, just listen to the silence if you cannot hear anything.

Now expand your awareness to sounds around you, inside the room.

Do not grasp or reject any sounds. Just listen.

Now expand your awareness to include all sounds: the birds, the wind, the traffic, a dog barking.

Do not name the sounds, do not make up a story around the sounds. Just open your ears to the sounds of the world.

If you become distracted, remember your intention to be present, to be aware, to meditate. Come back again and again to listening.

Now look deeply into listening: where does sound stop and hearing start?

Experience this seamless experience.

Notice how ephemeral sounds are: they come and go, they do not remain exactly the same for very long.

Open yourself to the music of the world without grasping anywhere.

Rest in the quietness and clarity of this experience.

Now stretch your body, move your limbs and gently get up, trying to maintain this quality of attention and non-grasping throughout the day.