Thread: Dream Yoga Basic Skills: Lesson #1

Version 1: Listening to a Noisy World.
Level 1) Sit in a some what quiet setting, but not a place free of sound. At first just get comfortable and quickly with no special effort determine if any sounds are already being consciously perceived. Sit and just notice which noises you where aware of before paying attention. Now, with your eyes closed, casually explore each noise starting with the most obvious ones. You may first have been aware of the sounds of children playing, and traffic from a near by street. Listen to any of the obvious ones for a moment. Try to visualize in a casual and light manner, what each sound is. Now, your only goal in level 1 is to move around your environment not physically, but with your sense of hearing. You should acknowledge the sounds that were already obvious, then move your awareness of sound around. Try to pick up on the sounds you had not been fully aware of. They will be sounds that are not extremely quiet, and will be easy enough to find. You are simply trying to become aware of the fact that while the sounds were there the whole time, you did not consciously perceive them until you focused.
In an average attempt at this meditation I can often identify about 8 sounds my brain was choosing to ignore. Make a list in your head that tells you which noises you had clearly been aware of and any new sounds that you begin to perceive while meditating. You will find that at most times the world is full of sound we are choosing not to hear.
Level 2) Repeat the level 1 meditation, but this time you will attempt to maintain aware focus on as many sounds as you can. Take the most obvious noises and pay attention to them. Think to yourself about what you are hearing, then while continuing to listen add the next most obvious noise. You may experience something strange here. This level is actually much harder! At about the time you are aware and focusing on 4 or 5 noises, and when you are scanning for more noises, your brain will attempt to ignore the first most obvious noises. Do not get frustrated; just watch the process with interest. Do not stress or become intense. This level may be practiced for years. You are learning to force your brain to acknowledge multiple sensory inputs. Try to get to where you can stay relaxed and keep a full awareness of 8 sounds at one time.
Level 3) To complete this version get to a point where you can perform daily actions while maintaining the same level of awareness as level 2. Here is an easy example. While a person is walking, they will almost always blank out the sound of their own feet hitting the ground. In level 3 do something like go for a walk. While your eyes are open and your feet are moving start to go through the process involved in #2 above. You will be surprised on how foreign trying to hear your own foot steps is if you do not allow your focus to be taken off other things. It is not enough to be able to walk and hear your foot falls. You need to be able to walk casually, hear all the standard noises, and maintain awareness of the sounds of your own feet. If you get good at that add in one more item. Listen to all the normal noises, while being aware of the sound of your feet and the sound of the air moving past your ears, or some other subtle noise your body would normally ignore.