Mindfulness of sound

La Trobe Counselling Service

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Mindfulness of Sound

Bring your attention to your ears and then allow awareness to expand and open…so you just hear the sounds around you…not searching, just being receptive to al the different sounds…those far away…in the distance…and to your left or right…or behind…in the room and outside…louder sounds…and soft ones…some pleasant…others may be sharp…ones you like…and don’t like…inside your own body and others too…all the different sounds with a wide spacious awareness letting everything come to you…the sounds and also the spaces between them…silence…hearing the sounds as separate from your thoughts…pure sensations from the ears…and catching yourself when you become distracted and involved with thinking…being gentle with yourself and coming back to the sounds…letting go of the thoughts…the sounds in space with a spacious mind noticing all the subtleties…the softness…whenever you notice you’ve lost your focus on the sounds gently check where the mind has moved to …and then come back to the sounds as they arise from one moment to the next…

Mindfulness of Thought

With the same expanded awareness letting go of the sounds and becoming aware of the thoughts…the passing images…memories…self-talk…all the different kinds of events in your mind…noticing when they arise and watching them pass…as though your thoughts were a movie with you just following along…not getting involved but noticing…observing…the thoughts rising and passing away…having the same relaxed attention…there is no need to make thoughts come of go…just let them arise naturally, in the same way that you related to the sounds arising and passing away…not trying to control the thoughts…letting them come…and pass away…just watching…continuing on like this for a few minutes now in silence.

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