(3:05) This practice is great for people who are interested in sound… dj’s, singers, audio files, anyone who likes music or sound.
Mindfulness Practice: Field of Sound
- Start by becoming present to the location you are in: look around at what you can see right now.
- Close your eyes and gently shift your attention to your breathing. Notice your breath moving in and out of your body right now. Be curious about your breath. “How am I breathing right now?”
- Shift your attention to your hearing and notice what you can hear right now. Notice for a few breaths. As much as possible just let the sounds come and go without going into the stories of each sound. Let the sounds flow around you like water in a river. If it helps, you can repeat the word, “Listening” to yourself as a way to occupy your mind and remember to just listen.
- Shift your attention back to your breath. Notice your breath moving in and out of your body.
- When you’re ready, open your eyes to end the practice, noticing the space that you’re in right now.
When your mind wanders, as it inevitably will, gently bring it back first to presence by noticing your breath and the quiet between thoughts, and then re-focus on the heart of the practice.
To Download:
Click on the Download button below.
If it does not download automatically:
- A new window will open with an audio player (like the player above).
- Right click on the player and choose “Download File” or “Download Video”
- iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.
Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and use it for personal or educational use only (no commercial uses).