View source for Use Sounds to be Present

{{Landmark
|Name=Use Sounds to be Present
|Nutshell=asks about your ability to notice how listening to sounds can quickly bring your wandering mind back to your present experience.
|image=Use-Sounds-to-be-Present.jpg
|Topic1=Notice Your Wandering Mind           |Question1=Are you able to notice times when your mind wanders?
|Topic2=Experimement with Sounds and Presence|Question2=Can you identify the experience of sounds pulling you back into the present and keeping you in the present?
|Topic3=Sounds as Anchors                    |Question3=?
|Info={{{Info|yes}}}
|Description={{{Description|yes}}}
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|CheckpointItems={{{CheckpointItems|yes}}}
|Example={{{Example|yes}}}
|ExampleSteps=
Quite often you'll find a great variety of sounds outside, which is the perfect time to use these concepts.
* You're outside, maybe walking your dog, or sitting in your backyard. It's a regular part of your day.
* As you're enjoying your surroundings, let your mind wander freely. Let it daydream.
* Amidst the daydreaming, bring your attention to the sounds around you.
* The distant sound of traffic, the rustling leaves, the birds singing - tune into one of these sounds, whichever one you like.
* Each time a particular sound catches your attention, let it pull you out of your daydream, anchoring you back to reality.
* Acknowledge the thought or daydream that was interrupted by the sound, let it go, then return to listening.
* Continue this practice of allowing sounds to interrupt your daydreams, noting the shift in your attention.
* Reflect on how the sounds around you can serve as tools to bring you back to the present moment.
* Take a few more moments and listen intently to one of the sounds.  Notice that as long as you listen, your mind is less likely to drift.
* Incorporate this practice into your regular outdoor time to cultivate the habit of using sounds as anchors to the present moment.
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