Tara Brach

Maybe cool or warm, pressure, flow, tingling, pulsing.

includes sound in your awareness.

So you're listening not just with your ears but your whole awareness.

A global kind of listening that lets everything in.

Receptive,

Notice how with listening you don't have to do anything.

Sounds are known spontaneously by awareness.

relaxing back into that awareness, that openness that's listening to and feeling the whole moment

In the foreground you might notice, again, this play of sound.

Sounds in the room.

More distant sounds.

In the foreground you might notice the sensations.

tingling, pressure, aliveness.

You might notice passing moods, feelings, emotions.

In the background is that awake presence, that which is aware, the subjective essence of your being.

Rest in that relaxed, awake presence.

Noticing what's happening moment to moment.

For some, as a way of quieting the mind or calming in the foreground, you might attend to just the waves of the breath.

Let the breath be your friend, your home base.

Feeling the inflow and the outflow.