Sound as a Point of Focus

A ten minute guided meditation using sound as a focusing technique. There is limited talking, I like to allow silent time.

Transcript

I would like to invite you to arrive in this moment as you settle into your chair or onto your cushion.

Just let the breath fall naturally in and out.

Today's technique uses sound as a focusing tool.

As we know,

Our minds tend to wander as they try to find something to focus on,

To think about.

And so if we give them something to do,

This can help us to stay present in the moment.

And so what I'm going to do is I'm going to ring the bell three times to start,

Two times to end.

This will be a 10-minute meditation.

And I'll be guiding you a little bit along the way,

Not much,

Just a little bit.

Let's begin.

Now as you sit,

I'd like for you to notice that you're going to be feeling a little bit better.

I'd like for you to notice the sounds around you.

Perhaps it's a passing car,

Maybe a dog barking,

The ticking of a clock,

The creaking of your house.

And these sounds could be in your environment where you are.

You might even hear something in the background of this recording.

What I want you to do is when you hear those sounds,

Just listen to them,

But don't interpret.

Hear but don't judge.

There's no need to label the sounds as good or bad.

Just let the sounds be.

Just notice them.

Hear but don't judge.

Reviews

Focus on sounds around you, lots of silence, very peaceful

Simple technique, clearly explained. Lots of silence. Good for beginners to mindfulness.

Very nice. Lots of quiet

Still like this one. Bare bones. Essentials. Thanks again.

Useful instruction for use when Insight Timer is unavailable. Thanks

Thank you! That was delightful! Looking forward to listening! This affords me a plan to transition into timed self guided mediation!

It's difficult to not judge the surroundings and make the "noise" to "sound". But I feel this is very useful as mindfulness is about being aware of the presence nonjudegmentally. I like this and will do it again! Thanks!

This was awesome...nice change of pace.🙏🏻
🐶💤🚑🎶✈️

Love the last notice

This was amazing 😇

I like the idea of using sound to refocus.

Nice change for me. Thank you! 🙏🏼