This guided meditation focusing on sound is part of our beginning meditation program to quiet the mind. The 30-day program offers a daily meditation series, each with a different perspective on how to calm the mind, become more mindful, and find a sense of stillness and inner peace.

You can click here to get started with the course for free.

Auditory Mindfulness: Meditation Focusing on Sound

Today’s meditation is on the mindfulness of sound. In the meditation, I’ll present a simple mindfulness meditation technique using sound and auditory awareness. You can practice the exercise in meditation, or throughout your daily life.

Click here to see more mindfulness exercises for the 5 senses, or browse our full list of mindfulness techniques.

Mindfulness of Sound Meditation Script

Welcome to Day 19 of Quiet The Mind. I’m Kyle Greenfield with The Joy Within.

Today we are going to practice a simple mindfulness exercise, finding The Now by paying attention to sound.

You can do this exercise at any time, in any place, for any length of time you choose. I encourage you to practice it in different settings: a quiet space in your home, a park, a crowded office or shopping center, even alongside a major road or construction site.

Do not discriminate between settings you usually find to be ‘positive’ or ‘peaceful’ and those you find ‘negative’ ‘noisy’ or ‘annoying.’

So, with that, let us begin.

As always, take a few moments to breathe, calming the mind, separating the next few minutes from the rest of your day, setting your intention to move within.

Now, turn your attention to the sounds around you. Listen to the sound of my voice, the sound of the music, and any others sounds that may be around you.

Wherever you are, observe that there is always sound. With the music, this is obvious, but we can use the music as a symbol, a pointer, for listening more fully.

So, ask yourself, what do you hear, right now?

Listen more closely. How many instruments do you hear? How many tones do you hear? How many layers are there to the sound?

These layers have different qualities to them. Some, like the sound of my voice, a melody, or a gong, come and go freely. They appear obvious

Others are more subtle. The pedal-point of a song, the hum of a radiator, light, or appliance.

But, even these more constant sounds vary. They pass in and out of our awareness. They expand and contract.

Now, begin to isolate one layer – one aspect – of the sound you hear. Choose anything, and focus on it.

As it resonates, ask: what, really, is this sound? What is beside it, or behind it?

As it passes, ask: where does the sound go? Where did it begin?

What is the canvas the sound is painted upon?

Listen, observe, and repeat.

What, really, is the nature of sound?

Namaste.

Learn more about how to use mindfulness to increase your awareness.