TUNE IN. LISTEN.
You can focus your mind on the hear and now by bringing your attention to the sounds around you.
NEED TO KNOW
BENEFITS: focus, clarity, calm
TIME: 10+ minutes
AFFIRM: I am present. I am creating a calm mind using my sense of hearing. I am grateful for the experiences my senses give me.
THE PROCESS
Clear all distractions and find somewhere comfortable to sit upright
Close your eyes and listen to the different sounds you can hear.
Pick one sound you can hear and focus on it. Don’t label the sound. If you cant hear anything, focus on the sound of your breath.
Inhale for a count of four, then exhale for a count of four, keeping your mind on the specific sound you have chosen to focus on. Welcome the sound as it touches your ear drums.
If your mind wanders and you notice, just bring it back to the sound. Repeat as often as you need. It is all good.