Feel the contact of your feet on the floor.
Give up the weight of your legs. Put all the weight on the contact with the ground.
Feel the contact of your bottom on the chair. Put all the weight on this contact.
Feel the lower part of your lumbar region. Feel the spinal cord. Let the feeling rise up step by step, vertebra by vertebra. In other words, let your spinal cord become straight through the feeling.
Contact the left knee with your left hand; contact the right knee with your right hand. Put all the weight on this contact with the knee. You have three contacts: with the ground, with the chair, with your knees. Let it be one contact.
Feel your shoulder and shoulder blades. Let your left elbow and right elbow go down as far as you can, so that the shoulders are taken with them. In other words, explore how far down your shoulders can go. Be aware, when you feel the rising up of your spinal cord, that simultaneously your shoulders go down. Feel the cervical region. Bring your neck a little backwards horizontally like opening a drawer. Feel as though you touch the wall behind you. And the chin goes a little in the direction of the sternum. Have the feeling now of the whole body structure.
Feel the cavity of your left eye. Feel the left eye itself. Be aware of the tension, the defense there. Feel the cavity of your right eye. The right eye itself. Feel the left and the right eyes dropped several inches down in front, detached from their cavities.
Feel your right brain. Feel the top of your head. Make it a feeling. Feel it in the same way as you listen to waves. Feel the left side in the same way. Feel the waves of the left brain.
Feel the left brain and right brain like water falling down over the neck to the shoulders. Feel your eyes and both sides of your brain taking rest on your shoulders.
Feel the space in your mouth. Feel all the walls which constitute your mouth. Let them be feeling. Feel the roots of your tongue. Let the tip of your tongue rest behind the lower teeth.
Feel your left ear. Feel the architecture of your left ear. Go deep in. Be aware if there is any tension, grasping, taking.
Feel the architecture of your right ear. Go deep in, in the ear canal. Let the music of the sound waves come to you. Let the feeling come up that the left ear occupies the whole of the left part of your body and the right ear occupies the right part of your body, in other words, the whole body becomes one ear. Hear with your whole body the sound of the waves. Hear now the sound waves without any selection, without any choice.
Be only awareness, only hearing without a hearer. There is nothing heard, only hearing.
-Jean Klein
From The Book of Listening, pp.183-184.