Most meditation practices invite you to use the breath alone as an anchor.
This one is different. This is my remix on an ancient Tibetan meditation practice.
You can do this with my guided recording or do it with the sound in your room. No sounds are off limits. Or bad sounds. There is no such thing as a distraction from the meditation because all your sensations and sounds and thoughts and feelings are all a part of the meditation.
In this practice, the anchor is listening with the breathing. Not listening to anything in particular, but listening itself. Placing your attention fully in the ears and letting sound be the doorway into presence.
Breathing and listening work together as the anchor.
When attention wanders, as it always does, it doesn’t wander to something wrong. It wanders to seeing, thinking, tasting, feeling, remembering, planning. All normal. All human.
When that happens, the instruction is simple. Quietly say to yourself, “drifting.”
No judgment. No correction. Just noticing the movement of attention and gently returning to listening or breathing. Do this with gentleness.
Not because you did it wrong, but because noticing and coming back is the entire point.
That’s the whole practice.
Not staying perfectly still.
Not emptying the mind.
Just noticing where attention goes and coming back, again and again.
This is a love practice.
For attention.
For awareness.
For being here.
And when we do this, we see more clearly the hooks. And when we see the hooks more clearly, we are less hooked.
Don’t forget to enjoy the practice.
