Sound Meditation

Unexpected time to myself one evening allowed me to reconnect with sounds surrounding me outside. It can be difficult to turn our awareness away from the constant stream of thoughts, worries, and plans we generate in our minds. I observed how hard it was for me to sit still and just focus on sounds.

I sat and began to bring awareness of what my ears noticed. I encouraged my body to be still and anchored myself in my chair by noticing where my body was making contact with the seat and the temperature of the air on my skin. I took some deliberate, slow breaths… noticing each inhale and exhale.

My eyes closed and I shifted my attention to what I could sense through my ears. My awareness turned to sounds that were close and then further away. I was enveloped by the sounds of insects, water flowing in the stream nearby, planes flying overhead along with the sound of my own breath.

Gradually my once buzzing body and mind began to settle. I was able to slow my breath down and help my body feel more relaxed. I gained perspective on what worry thoughts I noticed and gave myself permission to be still and just listen.

PRACTICE SUGGESTIONS:

To practice anytime and anywhere, consider listening to nature sounds such as forest or ocean noises on your favorite streaming app. Close your eyes, if that feels appropriate for you, and slowly anchor yourself where you are. Slow the breath by noticing its sensations. Move the awareness to just listening and observe how the mind and body are in response.