Pure Mountain Tao

For this you may wish to try reclining meditation but regular sitting position if fine-

Feel your body laying or sitting on the surface. Let the body relax and tension go.

Perhaps your stomach is growling, or you hear yourself breathing-

If there are no sounds, listen to the silence-

Now hear the sounds around you. A dog barking, the refrigerator humming, the birds singing-

Do not judge between ‘pleasant sounds’ or ‘unpleasant sounds’. They are all just sounds-

Hear the sounds, but do not actively listen. Do not speculate on what the sounds are. Just hear them and then let them go-

If you are distracted, just pick up on the next sound you hear and be aware-

Sounds like people, come and go, changing, not following any prescribed form-

Rest your mind within the sounds and no sound-