In this guided meditation video Allen Watts guides you to listen to the sounds around you without repressing the thoughts inside your head. Simply listen to them as if you are listening to any noises outside. Observe your thoughts and emotions when they arise, watch your breath while you are breathing. You are simply being aware of what is happening while you are in the state of meditation. In another words you are the observer, observing your feelings and emotions when they arise.
By conducting this deep breathing, and holding the breath for a bit… then breath out deeply…, you will get to the meditative state of your mind where your mind and body are in harmony, balanced , relaxed and still…. enjoy the experience!