Sit on an upright chair or cross-legged on a cushion on the floor. Close your eyes. For a couple of minutes or so, be aware of your breathing. Feel the air moving in and out of the body. Then bring your awareness to any external sounds, whatever they may be—traffic, voices, birds, etc. Don't mentally label or interpret them. After focusing attention on sounds for a few minutes, notice any thoughts or images that may be arising in the mind. Again, don't label or interpret them. Then open your eyes. Be aware of the objects you can see around and in front of you. Just allow the forms of this moment to be as they are without labeling, judging or interpreting.
Now, see if you can become aware of your inner space in which the forms of this moment arise (the breath, external sounds, images and other such objects). By becoming aware of the space, you have become aware of awareness itself. This is who you are at the deepest level. Hold that awareness for as long as it feels comfortable
How to Download the Audio File
If you're on a PC, right-click on the link above. Internet Explorer users, select "Save target as"; Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
If you're on a Mac, Ctrl-click on the link above. Safari users, select "Download linked file as," Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
Once the file has been saved, go to the location where you saved the file and open it to begin listening.