Mindfulness Practice:
Mindfulness of Sound

1.     Lying on the floor or sitting in a chair, find a comfortable posture that feels relaxed and alert, noticing how you adjust to find this feeling. Rest your hands on your knees or on your lap. Close your eyes or soften your gaze. Take a few deep breathes, letting go of tension throughout the body.

2.     When you are ready, bring your attention to the sounds present around you now.

3.     As much as you can, allow sounds to come and go without searching or following, simply hearing them as they arise and pass.

4.     If your mind wanders or fixates on a sound, when you can, gently return your attention to the ebb and flow of sounds around you.

5. As much as you can, focus simply on hearing the sounds as they are, allowing any judgements, labels, or images that come with the sounds to fade into the background.

6. To finish, shift your awareness back to your breath and notice the effects of this meditation.