3 Minute Micro Reset 3: Noticing Sounds

This short, guided 3-minute practice offers a simple way to pause and reset, even on a busy day.
In this session, you’ll be guided to notice the sounds around you, helping you create a sense of space and ease in the mind.
This session is offered without background music, allowing you to fully notice the natural sounds around you.
These bite-size practices are designed to fit into real life, giving you a small moment to step back, breathe, and return to yourself.

Transcript

Hello. Thank you for joining me once again. I'm Mark Rowland and welcome to day three. Noticing sounds. Today we are opening awareness to sound. Listening in this way can create a sense of space. Allowing you to step back from any busy thinking. So for these next few minutes, Simply listen. Begin to notice the sounds around you. They might be near or perhaps further away. There's no need to try to search for anything. Just allow whatever sounds are there to come to you. A sound appears and then fades. Another sound, Coming and going. Let everything be included. Nothing to hold on to. If your mind starts to try to label or follow a sound, That's okay. Just gently return to hearing. Let all sounds be part of one open field of awareness. Nothing separate. Just listening. Now notice your body again. The space around you. Taking one slightly deeper breath and gently bringing your awareness back. Thank you for practicing with me today. Namaste.