Using Sound To Train Attention

In this practice we will use sound to develop the skill of selectively attending to different aspects of experience. This practice will strengthen your ability to move attention to whatever aspect of experience you decide to. Please find a quiet space where you will not be disturbed and adopt any posture you feel relaxed and alert in.

Transcript

In this practice we're going to use sound to train our ability to selectively attend to different aspects of experience.

You will hear four sounds played at the same time.

Water dripping.

Waves crashing.

Birds chirping.

Bells ringing.

And bells.

.

.

Belling?

All you need to do is focus on the sounds that I tell you to.

Water dripping.

Waves crashing.

Birds chirping.

Bells.

Water.

Waves.

Bells.

Water.

Water.

Waves.

Waves.

Water.

Waves.

Water.

Now for the last few minutes you'll do your best to relax and listen to all of the sounds at the same time.

Good job.

Give yourself a pat on the back.