Listen to the sounds around you, release judgment, and find peace in the natural rhythm of your breath.

Secular

Health & Happiness

Presence

Secular Mindfulness

English

Take a few moments out of your day to find stillness and focus.  In this meditation, you will bring your attention to the sounds that surround you in your environment. You'll be able to practice the art of true listening without placing value or judgment on what you hear. Connect and observe and see what arises.

Sound Awareness Meditation

 Hello, and welcome to your sound awareness meditation. Take a moment to adjust your position comfortably wherever you are sitting, whether it's on the floor or in a chair or on a couch. Settling into your body, closing your eyes if you wish, or softening your gaze a few feet in front of you. Allowing your back to have a tall but relaxed and comfortable posture. Begin by taking a deeper breath or two, breathing in slowly and deeply, and then letting the breath out slowly. And as you breathe out, noticing that the natural feeling of releasing a little more with each exhale, letting go, breathing in, and breathing out. Next, bring your awareness to the sounds that are present in this moment. Without searching for them, let them come to you from near or far and fill your ears. These may be sounds inside the room, outside the room, or even inside your own body. Notice if any judgments or thoughts about these sounds come up, and if so, simply let them pass by. Notice if you find yourself trying to identify or label these sounds, and instead, focus on hearing the bare sounds themselves, just as they are. Noticing now if the mind has moved on to judgments like, I like this sound, or I don't like that sound, and seeing if you can continue hearing regardless of any likes or dislikes. Letting the sounds come and go. Now for a few moments, listen to the gentle sound of your own breath. Allow your breath to take up whatever rhythm feels natural for you in this moment effortlessly. And in these last few moments, rest and tend to yourself by being right here, present to whatever is unfolding, accepting yourself exactly as you are. When you are ready, you can lift your gaze or open your eyes if you've had them closed, and bring yourself back to the room and to everything around you. Hopefully now, more aware of your surroundings and its sounds and your ability to connect with them than you were before. I hope you enjoyed this meditation. Be well, and have a wonderful rest of your day.