Mini Mindfulness Of Sounds

Sounds have beginnings, middles and ends – just like our thoughts, emotions and events. They can help anchor us in the present moment, help us notice how we respond to things outside of our control, and can help us feel connected to the world around us. This mini-meditation can be used anytime during the day to reset the nervous system, and become more aware of our moment-to-moment experience.

Transcript

Welcome to Community Mindfulness Project's Mini-Mindfulness of Sounds Meditation.

Beginning to collect attention by tuning into the sounds around you.

Taking three deep breaths,

Inhaling through the nose and exhaling with the mouth open and listening to the sound of your breath.

Now allowing the breath to move at its own natural rhythm and tuning into the sounds you hear coming from in and close to the body.

Now expanding attention to take in any sounds in the room.

Now opening to the whole space of sound around you,

Expanding to take in sounds outside the room as well.

There's no need to go searching for sounds or listening for specific sounds.

Instead,

As best as you can,

Just opening your awareness to sounds in all directions as they rise.

And being aware of the space between sounds,

Noticing moments of silence if there are any.

Noticing how your body is moving.

Noticing how sounds have beginnings,

Middles,

And ends like thoughts,

Emotions,

And events in our lives.

Noticing how sounds have beginnings,

Middles,

And ends like thoughts,

Emotions,

And events in our lives.

When you notice that you're no longer focused on sounds,

Gently acknowledging that and returning your awareness to the experience of sound.

Noticing any tendency to react differently to different sounds or to create stories around sounds.

Now narrowing the focus to sounds in and close to the body.

And the sound of the chime will signal the end of this brief meditation.

We hope this has served in some way.

Take good care.

Reviews

I enjoy listening meditations - they seem to keep my wandering mind more focused. Thank you. 🙏

Thank you.

Lovely! Really simple but effective break from the day.

Great way to unwind or start my day . Very peaceful. Thank you.

Excellent short meditation will do again.
Useful to lower stress

Need a longer version for sure. 👍😎

I experienced this as an excellent mindfulness meditation, thank you!

I found a surprising sense of stillness within me. Thank you for this simple yet very grounding mindfulness practice. Namaste 🙏🏽

Sound meditations always benefit, as it is sounds that distract me. When I can use them as a focus instead of distraction, it keeps me more present. Thank you.

Thank you 🙏 I enjoyed this meditation , sending gratitude and blessings 🙏🙏

I found it helpful as my mind relaxed and I was more in the present moment 🙏

Very relaxing. Thank you. Namaste

So wonderful! Really helps relax. Different as well.