This meditation is called sounds and breath. You can do this sitting or lying down,
and I suggest you close your eyes.
The purpose of this meditation
is to pay attention to what’s happening right now, whatever that is.
Sometimes you will lose focus and get distracted by thoughts.
That’s just how the human mind works. When this happens, try to notice which thought caught your attention,
and then kindly redirect your attention to the present moment.
Start by noticing your ears
where they are placed and how they feel on the side of your head.
Now, pay attention to all kinds of sounds around you,
high-pitched sounds and low-pitched sounds that come and disappear moment by moment.
Try to pay attention to the sensory qualities of the sounds: are they high- or low-pitched,
short or long, instead of judging if they’re good or bad.
Are there any sounds in front of you?
Behind you?
Are there sounds far away from you?
Can you detect the sound closest to you?
Now, direct your focus to your nose.
What sensations can you experience in your nose at this moment?
Can you feel the air travelling through your nostrils?
Let your attention travel with the air down to your lungs. Notice how it feels to breathe right now.
Pay attention to which parts of your body are moving when you breathe in
and breathe out.
Try not to control your breath; just let it happen automatically.
Notice if you feel differently at this moment to before you started with the meditation.
When you feel ready, open your eyes, and slowly return to your session.