Begin by situating yourself in a place that feels secure and familiar.
Choose a setting where you can rest for the next few minutes without distraction.
You can be seated, or you can lay down.
Find a position that feels comfortable and supported.
As you settle your body, arrive into stillness.
Take a look around the space you are in, noting visual touchpoints that help your mind and body physically map you in the here and now.
Where are you? Anchor yourself in this space.

From this place of visual awareness, you can close your eyes, or take a soft gaze downwards so that your exterior sense of sight can rest, and you can let your visions turn inwards.
Feel the parts of your body that are making contact with the surface below you, and let gravity hold you.

Take a deep breath in through the nose and sigh it out of the mouth, feeling your energy drop down and ground as you exhale.
Try this breath two more times, taking long slow deep breaths in through the nose and releasing with a slow exhale through the mouth. You can encourage any sighs or sounds that may want to be heard through the release on the exhale.
Move into a closed mouth breath that follows your natural cadence.
Let the breath be easeful and smooth.
The in-breath filling and expanding, the out-breath letting go.

As the air enters and exits your body, notice the subtle sound current you create.
The oceanic sound within you, waves rising and falling from within.

Now focus on the soundscape of the space you are in.
Listen with intention.
What can you become aware of?
There are the sounds we hear with our ears, and the sounds we interpret through the body.

What can you hear through the left side of your body?
What can you hear through the right side of your body?
Listen to the sounds you feel through the back body.
Listen to the sounds you feel through the front body.
Listen to the sounds that you receive through the soles of your feet.
Listen to the sounds emanating from the crown of your head.

Open your awareness to listen in all directions.
Listen with your whole body.
Receiving the full spectrum of sounds together, the currents of sound from within and all around you.

Notice the space in between the sounds, the way our breath creates space between the inhale and the exhale.
Listen for the space in between the sounds.
Feel the resting place, the pause.

Take your awareness outwards to the farthest sound you can hear.
What is the faintest sound you can register?
Feel into the larger peripheral soundscape you are a part of.
How wide can you expand your listening?
Receive the full offering of sound with your whole body, the interconnected field of vibration you are a part of.
Notice the rhythms that pulsate, the flow of sensation, everchanging.
Breathe in and receive. Breathe out and release.
Rest in the silence.
Feel your belonging.
Honour your place in this space.