Meditation · Concentration
Sound Meditation
Sound as anchor — no 'wrong' sound
Sound as the anchor. Especially good for people whose breath focus triggers anxiety, and for practicing in noisy environments — because there's no "wrong" sound.
Practice
- Sit — eyes closed
- Attention to the whole field of sound (near + far)
- Don't name or analyze sounds — just receive
- Sounds arrive and pass in awareness like weather
- If mind hooks a sound into a story, gently return to open listening
Sounds I noticed I've been filtering out
A sound that used to bother me — how it landed today
Every sound is welcome
In sound meditation there is no 'distraction.' The lawn mower is the practice. The barking dog is the practice.