There’s a brief description of this exercise here.
I tried this as music-only meditation today, which I hadn’t done before, and really enjoyed it. This is not to say it wasn’t difficult — sometimes my mind reminds me of a large, boisterous dog in its ability to stay still — but I remind myself that it is precisely the practice of coming back to the meditation that is key.
Today I had a strong sense of the aspect of my brain that keeps an eye on my behavior and lets me know whether I’m measuring up to my own expectations. I wonder if there’s any way to disable, or at least subvert, that aspect.