This is a hearing practice. 

In this practice, your attention becomes like a high quality microphone, picking up all the sounds moment by moment. You're allowing sounds to come and go exactly as they are, with curiosity and a beginner's mind. Start by taking a moment to ground yourself and gather your attention. And now turn your attention to hearing, hearing all the sounds coming in at the ears in this moment.

When does each sound start? How does it change? When does it end? Is it pleasant, unpleasant, or neutral? Do the sounds change, or are they steady?

Just listening to sounds, the field of awareness, coming going, changing. Your mind will almost certainly rush ahead and try to label the sounds or create a story, like this is the sound of a car passing for example, or the sound of my breath. Gently notice this. And as best you can, just bring yourself back to just hearing. Imagine your attention is like a professional microphone picking up all sounds both far and near.

If your mind wanders, gently but firmly bring it back to hearing. Hearing with this sense of beginner's mind, with curiosity, with interest. And each time the mind judges or gives a name to or creates a story, being interested about that too. Kindly, firmly, escorting the mind back. And throughout your day, commit to using your senses to their potential, to really hearing, as we've done with this practice, or seeing as we did with an earlier practice.

And when you do this, when you use your senses to their potential, what can you learn?