Mindfulness Practice: 3 Minute River of Sound

1. Begin by getting into position, whatever position works best for your body. This position will become your body-mind’s signal that you are starting a practice. I suggest the following as it uses little muscular energy to stay upright and alert, and allows you to breathe easily :
   1. Sit on a chair (sofa, bed, etc) with your feet flat on the floor.
   2. Rest your hands where ever they are comfortable (neither propping yourself up or pulling yourself forward with your hands).
   3. Feel your sit bones pressing down.
   4. Float the crown of your head up so that it softly lifts your torso.
   5. Tuck your chin in a tiny bit so that the back of your neck is long, making sure it’s also soft.
   6. Soften your jaw.
2. Close your eyes. Or keep them open, and look down at the floor (or whatever is in front of you) a few feet or meter or so in front of you, keeping your eyes relaxed.
3. Bring your attention to your breath. Notice how it feels to breathe.
4. Gently shift your attention to what you can hear.
5. Imagine that you are a rock in the middle of a river. A river of sound.
6. Notice the whole river of sound as it floats by. Don’t focus on a particular sound, rather soften your hearing and listen to all of the sounds. Listen to the whole river of sound as it flows by.
7. Keep most of your attention here as much as possible. Let everything else float by in the background. Let thoughts, emotions and physical sensations flow through like an undercurrent.
8. When your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing the sounds, simply let the thoughts go, and gently and kindly bring your attention back to the river and start a fresh. You can have an infinite number of fresh starts, so you can relax about that.
9. End the practice when you feel ready or when your timer rings by bringing your attention back to your breath for a few breaths and then gently opening your eyes.

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