Close your eyes gently. Let your body be at rest and your breathing be natural. Begin to listen to the play of sounds around you. Notice those that are loud or soft, far and near. Notice how sounds arise and vanish on their own, leaving no trace. 

After you have listened for a few minutes, let yourself sense, feel or imagine that your mind is not limited to your head. Sense that your mind is expanding to be open like the sky – clear, vast like space.  Feel that your mind extends outwards beyond the most distant sounds. Imagine there are no boundaries to your mind, no inside or outside. Let the awareness of your mind extend in every direction, like the sky.

 Relax in this openness and just listen. Let every sound you hear – people, the breeze, your breath – arise and pass away like a could in the open space of your mind.  Let thoughts and feelings – pleasant, unpleasant – come and go without resistance or struggle. Relax and rest in this openness.  Let sensations float and change. Pay attention to consciousness itself. Notice how the open space of awareness is clear, transparent, timeless and without conflict – allowing for all things, but not limited by them. This is your own true nature. Rest in it. Trust it. It is home.

Jack Kornfield, The Wise Heart