After you’ve been able to keep your attention here for a while, begin noticing thoughts, feelings, etc. as they arise. Simply witness them without judgment, and as you do so, notice that you aren’t the feelings or the thoughts; you are the conscious witness that is silently watching them.

The more you are able to pull back into this silent witness, the more a subtle but powerful space opens up within you; and that space represents your ability to transcend your mental and emotional habits, which in turn enables you to change them.

Allow yourself to be taken over by the audio environment, which will deepen your meditation.