Close your eyes: Sit tall and completely still. Let your hearing take over as your primary sense. 

Listen far away: Reach your ears out as far as possible to find the absolute most distant sound you can hear outside the building. 

Track it for 30 seconds: Listen to that distant sound (traffic, birds, wind) without trying to judge it or name it. 

Bring hearing indoors: Pull your awareness closer and identify 2 or 3 sounds inside your immediate room (refrigerator hum, clock ticking). Continue listening for 30 seconds. 

Listen inside your body: Finally, pull your hearing all the way inside yourself and listen to the sound of your own quiet breathing or heartbeat. Listen for at least 30 seconds. 

Rest in the soundscape: Spend an additional minute to let all three layers of sound wash over you.