This is really good. Loch Kelly teaches a simple variation on this. Here's guided meditation: https://www.youtube.com/watch?v=fkP1-lin590

I teach something similar. You might have fun with this:

1. Listen to sounds in the environment. Don't make ANY effort, just notice them, birds, crickets, cars, machines, etc. Just do this for maybe 10 seconds or so. If you're particularly tense, do some deep breathing and muscle relaxation for another 20 seconds or so.

2. Listen the SOUND of thoughts as if they're meaningless nonsense - blah blah gotta shop blah blah why did she say that blah blah blah blah

3. Now, look carefully - do you notice any SOLID clearly identifiable barrier between the sounds "OUT THERE" and the "sounds" IN HERE" -

Just one flow of sound, right?

Here's another wrinkle that Loch adds;

Notice all the blah blah blah. Notice there's a slight SPACE between the blah thoughts.

Blah blah blah SPACE Blah blah blah SPACE

Now you can intentionally lengthen the space by just a second or so

Blah blah blah

SPACE......

Blah blah blah

SPACE.....

.....

.....

try it!