The following meditation is led by Tara Brock, meditation teacher, psychologist, and author.

With a listening attention, just be aware of the sounds around you.

Listening to sound can be a very powerful template for mindfulness.

It's receptive, open.

If you can listen not just with your ears but your whole awareness.

You might notice the more close-in sounds in the room.

The sounds of these words as they appear and disappear.

Perhaps the spaces between sounds.

Wherever the more distant sounds.

Noticing how sounds are known spontaneously.

There's nothing to do.

Noticing the space of awareness that includes even the most distant sounds.

Just resting in that receptive openness.

Learning the sounds wash through.

With the same receptivity and openness that we can listen to sound.

We can experience the changing play of sensations in our bodies.

Essentially you could listen to and feel the life of the body.

Discovering the movement of sensations we call the breath.

Listening to and feeling the breath as it flows in and out.

To very light, intimate close-in attention.

Not controlling the presence with.

You might rest with the breath, the nostrils, the inflow outflow there.

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