Sitting in a comfortable position, close your eyes if you're ok with that, if not, it's ok too. Feel the different parts of your body in contact with the chair.
When you are ready, put your attention in the noises furthest from you. Be as curious as possible of all the noises, as if you were hearing them for the first time. Try not to judge them as "pleasant" or "unpleasant". Do that for about 30 seconds. Then, when you are ready, listen to the noises that are closest to you, that there is in the room where you are. Do this for also for 30 seconds. Finally listen to your own sounds: do you hear any noise when you breathe? Your belly ?
Have you noticed that when you pay attention to the noises that surrounds you, you discover that there are many more that you believed? Maybe you can hear them better. By paying attention to everything around us, we discover a lot of new things !
You can do this exercise regularly, and a little longer too. Be careful not to resist a noise even if you do not like it, just accept it without fighting or judgement. The more we fight against a noise we do not like, the more we pay attention to it, the more it becomes important and becomes unpleasant.
Photo credit: Varnesh Joshi