Clink a glass (crystal if possible) or ring a chime or a bell. Instead of listening with your thoughts, let the sound waves pass through your body without stopping them. Vibrate in unison with the sound.
Perceive the sound as it continues, until it becomes almost imperceptible.
Listen to other sounds, like the ticking of a clock or the regular purring of a motor. Try to perceive all the nuances of sound, without anticipating them (as if you were hearing them for the first time).
Instead of tensing up and feeling your muscles quiver whenever an unpleasant or sudden sound reaches your eardrums, accept it. Welcome it, as you perceive each vibration. Suppress all inner dialogue as you listen to the sounds around you.
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