By incorporating the element of "listening to your surroundings", you develop a heightened sense of awareness and presence. It can deepen your connection to the present moment and foster a greater appreciation for the rich tapestry of sounds that exist in your environment.

What happens during this exercise?

When you are sitting in stillness, direct all of your attention to the sounds around you. Notice the sounds that are near, as well as those in the distance. We listen with great interest and are open to hearing both familiar and unfamiliar sound. Be non-judgmental. Avoid labeling the sounds as pleasant or unpleasant. Simply observe them without attachment or aversion, allowing them to come and go.

We listen to the sounds as one whole without trying to identify each of them individually, like listening to an orchestra. Notice how the sounds come out of the silence and return to the silence.
Along with external sounds, also notice moments of silence or quietude. Be aware of the absence of sound and the space between sounds. Allow yourself to fully embrace these moments of stillness.

The key is to stay present. It's common for the mind to wander during meditation. If you find your attention drifting away from the sounds, gently bring it back to the present moment and the act of listening. 

Remember that the purpose of this practice is not to analyze or cling to the sounds. Instead, cultivate a sense of openness, curiosity, and receptivity. Let the sounds arise and pass without getting caught up in them.

You can practice by yourself through our online course 'Practice without Stereotypes' or to join our Live Sessions with our Instructors. If you have initial questions, let us know.

Continue the first module here!  

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