So just allowing the body now to

settle in here for this meditation.

When you're ready, well just

slightly closing the eyes if

that feels comfortable for you.

Or, you can simply lower your gaze.

And beginning to tune in to all

the different sounds around you.

Observing how each sound arises

out of stillness, unfolds, and then

dissipates back into stillness.

Sounds coming and going,

constantly changing.

So noticing the transient nature of sound.

And now letting go of the awareness

of sounds and bring awareness to

the internal world and listening to

thoughts, these mental events that

arise and pass through the mind.

And there's no need to try to

control your thoughts in any way.

Just letting them come and go on their

own, just as you did with sounds.

And as you continue to be aware of these

mental events, these thoughts coming and

going in awareness, just taking a moment

to acknowledge there are the thoughts

in the foreground and in the background.

Here I am watching.

So acknowledging I am not the thoughts.

I am not the mind.

And then really beginning to sense into,

to notice that awareness that's there,

that silent field in which all things

come and go, the awareness that you are.

So this is not something

you can grasp with the mind.

Just simply sensing into

noticing the silent beingness

at the core of your experience.

The ever present space in

which all thoughts arise,

unfold, and dissolve back into.

The timeless space in which all

sounds, all sensations, all experiences

arise and dissolve back into.

Resting in the depths of being,

it's almost like you're way down

deep at the bottom of the ocean,

in this timeless silent space.

And all that's coming and

going is surface phenomena.

Things arising and passing,

arising, and passing.

Resting here in this awareness,

this timeless, silent space

for a few more moments.

And then gently landing attention back on

the feeling of your breath in your body.

And taking a deep breath in now.

And as you breathe out, beginning

to wriggle the fingers and toes.

And when you're ready, opening the eyes.

And as you get ready to go about your

day now, just remembering that no matter

what happens, no matter where you find

yourself, you can always reconnect

to the stillness and peace within

by taking a moment of mindfulness.

And wishing you a wonderful day ahead.