This is part of my meditation journal. See the first post for additional details.
Last night I did an abbreviated session of Hear Flow to get one more practice in before class. It was a beautiful evening, so I had the windows open, and I could hear the lovely cricket songs ebbing and, well, flowing. That's primarily what I focused on, drawn into the oscillatory nature of their chirps. That is definitely much better than focusing on the nuances of the refrigerator motor noise! It was time well spent.
I think I've got a firm handle on the fundamentals now, and I am ready for the Focus on Hear class later today.