After the Sound

What to expect

This practice is done awake. There’s no music, only the voice, a few gentle sounds and the quiet each one leaves. You notice a sound as it ends, and stay with what is left. Then you do the same with the body, then with a thought. Once, you look back at what is noticing. Then even the noticing is let go. At the end, the names for things come back.

How to listen:

• Sitting or lying down, awake the whole way through. Move whenever the body asks.
• Headphones help. The sounds come from around you, some near and some farther off.
• Finding little is part of it. There is nothing to catch.
• Never while driving.

About

Safety and aftercare. You can stop at any point. The long quiet near the end is part of the practice. If it’s more quiet than you want today, open your eyes and listen to the room. When it ends, let the room’s own sounds come back before you get up.

Credits. Noticing each thing as it ends comes from Shinzen Young’s practice Just Note Gone. Letting each experience pass through without a trace comes from Michael Singer.

Written by Lee and Lucas + Twins. Voice: Lee.

Transcript

Settling

Settle, sitting or lying down.

This practice is done awake.

Move whenever the body asks.

Feel where the body is held.

The breath is moving by itself.

Each thing here comes, then ends.

Part One: Sounds that end

Listen to the sounds here.

Notice when it has ended.

No need to catch it.

Stay with what is left.

Notice when it has ended.

Stay with what is left.

Notice when it has ended.

Finding little is part of it.

Stay with what is left.

Notice when it has ended.

Leave the listening open.

Stay with what is left.

Notice when it has ended.

Stay with what is left.

Part Two: The body’s endings

Now turn to the body.

Feel the next out-breath.

Notice when it has ended.

Stay with what is left.

Let a swallow come when it comes.

Notice when it has ended.

Stay with what is left.

Find one small sensation.

Notice when it has ended.

Stay with what is left.

Blink once, on purpose.

Notice when it has ended.

Stay with what is left.

Part Three: Thoughts that end

Now turn to thought.

A thought will come by itself.

Notice when it has ended.

Stay with what is left.

Say one word inwardly, once.

Notice when it has ended.

Stay with what is left.

Picture the door from before.

Notice when it has ended.

Stay with what is left.

Another thought will come.

Notice when it has ended.

Stay with what is left.

Part Four: The look back

Turn the attention back, once.

What is noticing this?

Part Five: The noticing thins

Now let the noticing thin.

Loosen the effort to listen.

Drop the waiting.

Set down the checking.

Soften the jaw.

Ease the eyes.

If the noticing fades, leave it.

No need to bring the noticing back.

The breath goes on by itself.

Stay with what is left.

Still here.

Part Six: The names come back

Now let the words for things come back.

A sound’s name, first.

The name of this room.

A name for the breath.

The day of the week.

Your own name.

Move the hands.

Look around the room.

Hear the room as it is.