Listen without following
Let the sounds already present become the focus of attention. You do not need headphones, recorded music or a singing bowl.
Read more about this approach
What will I do?
Explore nearby and distant sound, or choose the quiet room. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Make yourself comfortable
Sit somewhere you can hear your surroundings safely. Keep the volume of any optional audio comfortable.
Notice the near sounds
Listen to what is close by without searching for a particular sound.
Widen attention
Allow farther-away sounds into awareness. Notice their beginnings and endings.
Return to listening
When you notice yourself following a thought, return to the soundscape. Silence can be part of the experience too.
Finish with awareness
Notice your body and the room together. Let listening become ordinary again.
