close your eyes and listen. Breath deeply, in seven, out eleven. LISTEN. What can you hear? A car outside? Birds? A washing machine? An airplane? Children?
Try to focus on each sound as you breathe. Usually we filter out background sounds. A good meditation, easy and you can do it anywhere for five or ten minutes, is to stop and listen to those sounds we filter out. Build up a 'sound picture' don't forget your breathing. Try to hear all the sounds at once like a sort of collage of sound. Empty your head of everything else.
Practice this every day.
Peace and calm to you all. xxxxxxxxxxxxxxx