Guide: Sounds

Typically sounds are used in Mindfulness practices as a way of bringing attention to The Now. When you notice in your thoughts any illusionary "sounds" such as earworms or monologues, or any thought that feels as if it's spoken in your head, simply bring your attention to any actual sounds in the moment, and those illusionary sounds evaporate immediately.

Guide: Sounds

Guide: Sounds

Another way sounds are used is to demonstrate Impermanence, as sounds rarely hold onto the same qualities for very long at all. So many objects we see or feel will appear quite permanent at the time but sounds typically change and dissipate continually.

Landmark: Use Sounds to be Present

Landmark: Use Sounds to be Present
Beacons	Attention
Realms	Enrollment
Lenses	Presence
Guides	Sounds
Trails	Learn About Attention

The Landmark of Use Sounds to be Present asks about your ability to notice how listening to sounds can quickly bring your wandering mind back to your present experience. This Landmark is within the Realm of Enrollment, and is part of the Beacon of Attention, more specifically the Lens of Presence.

Landmark Lookouts:

• Notice Your Wandering Mind: Are you able to notice times when your mind wanders?
  
• Experiment with Sounds and Presence: Can you identify the experience of sounds pulling you back into the present and keeping you in the present?
  
• Sounds as Anchors: Do you notice and sense that as long as you listen to sounds in the present moment your mind is less likely to stray?
  

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 day to cultivate the habit of using sounds as anchors to the present moment.

General Sound Exercises

• Pay attention to a sound without thinking for a second about what the sound is from or for. Notice the shape, color, and feel of the sound, but never the what, or the why. Feel free to shift attention to a new sound if it seems right to do so.
• Pay attention to one distinct sound at a time. After a while, start paying attention to two sounds at a time. Continue paying attention to multiple sounds, with the goal of fully paying attention to every sound available, without favoring one sound over another.

Music

• Pay attention to one single sound type (drum, guitar) to the exclusion of all the other elements of the song
• Relax any need to contextualize the song. The goal is to listen to only one "instant" of the song at a time, without any idea it is more than a millisecond of pure sound. Appreciate that instant, embrace that instant, even while knowing it will pass and another instant comes, over and over again.