PAULINE OLIVEROS November 1971
from Sonic Meditations
Lie flat on your back or sit comfortably. Open your eyes widely, then let your eyelids close extremely slowly. Become aware of how your eyelids are closing. When your eyelids are closed, turn your eyes slowly from left to right, around, up and down. Let your eyes rest comfortably in their sockets. Try to be aware of the muscles behind the eyes and of the distance from these muscles to the back of the head. Cover your eyes with your palms and shut out all the light. Become aware of all the sounds in the environment. When you think you hove established contact with all of the sounds in the external environment, very gradually, introduce your fingers into your ears or cover them with your palms. Try to shut out all external sound. Listen carefully to the internal sounds of your own body working. After a long time gradually open your ears and include the sounds of the external environment.