Begin in a posture with the spine in a long strong line of energy either level with the horizon or perpendicular.
Start by breathing naturally and observing what is going on in the mind. Stay with the observations and try not to follow the thoughts. Just see what passes by like you’re watching a giant aquarium and you see the fish pass by then disappear behind the kelp and corals. Then they reappear, observe the thoughts without attaching any emotions to them.
Begin to focus in on the sound underneath the silence, listen closely, there is a ringing ever so softly persisting in the ears. Begin to hone in on that sound. Release the temptation to notice the thoughts. Let them swim without attention. Focus more closely on the sound in the ears. Breathe deeper. Listen to the sound of silence. Stay with this sound as long as you can, working to 10 seconds, then 30 seconds, then 1 minute, up to 5 minutes. Come back to the observation of your self breathing. Notice what there is to notice without judgement, or emotions, like an onlooker, a mirror. Return to your natural breath and begin to arise from your meditation. Take a quick moment to jot down a few random words, not needing to form sentences. Look at it later with fresh eyes.
~ for my sister ~