Quick Sound Meditation To Recenter

This brief sound meditation is designed to quickly calm the mind and anchor you into the present moment.
We will pay attention to sound without judgement and labels—no effort and no experience required.

Perfect for:
• a mid-day reset
• grounding during stress
• transitioning between tasks
• building a consistent mindfulness habit

You can do this with a song or simply the space around you. If it is helpful you can close your eyes, listen, and allow the sound to guide you back to stillness.

Transcript

Today we're going to be doing a sound meditation.

We'll just take two or so minutes for this meditation and in it you're invited to focus on one sound.

If you'd like you could get some music ready,

Otherwise listening to the space around you,

Listening to something in nature,

Or even silence will work perfectly well.

Whenever you'd like,

Take in a few moments to bring more focus to the posture that you're in.

Connecting to the body,

The points of contact,

Opening up the body to listening.

Perhaps observing how quick the mind may label,

Name,

Even describe sounds,

Images might even arise.

We might even notice how quick the mind labels with judgment how much I like or dislike this particular sound.

As best we can,

Not needing to label and not needing to judge,

Just listening,

Just being in the midst of sound or silence.

Continuing as long as you'd like.

Thank you.