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Mindfulness Meditation: The soundscape of now

£1.99

In this practice we’re being an observer of the soundscape of this moment, whatever that it. This is a wonderful tool for immersing ourselves in the present and accepting what we observe just as it is. This was a firm favourite in my class the first time I included it, and can be especially poignant for those who are sensitive to noise, distractions and over stimulation as it reminds us that we have the power to choose how we react and respond to the world around us.

  • Beginner to Development level

  • 11.15 minutes

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

In this practice we’re being an observer of the soundscape of this moment, whatever that it. This is a wonderful tool for immersing ourselves in the present and accepting what we observe just as it is. This was a firm favourite in my class the first time I included it, and can be especially poignant for those who are sensitive to noise, distractions and over stimulation as it reminds us that we have the power to choose how we react and respond to the world around us.

  • Beginner to Development level

  • 11.15 minutes

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

Mindfulness meditations are all about bringing ourselves to what is happening right now, in this moment; being open and curious, being an observer, paying close attention, and letting go of all else. In this mindfulness meditation, after settling into it we’re going to bring our attention to the sounds and noises that are around us. We’ll be paying attention to each sound that we notice, acknowledging it, and any feeling or reaction that we have to it, and then we’ll let the sound fade into the background. This is a fantastic type of meditation for learning to deal with distractions in a more positive and accepting way, it empowers us to decide when to let go of them and to avoid getting caught up in them. Once you’ve learnt the labelling technique I guide you through in this meditation it can be applied in your day-to-day life and (as some of my students have fed back to me) can be an absolute game changer in letting go.   

“Mindfulness is about being fully awake in our lives.”
— Jon Kabat-Zinn: Professor of Medicine, creator of the MBSR (mindfulness based stress reduction) technique and best selling author.

  • When you’re meditating at home it might help to keep in mind:

    • Try to pick somewhere you won’t be disturbed.

    • Sit in a position that’s comfortable for you.

    • Test out meditating at different times/in different rooms to see what suits you.

    • Keep a notepad or journal to track your meditation and help inform how best to integrate it into your routine.

    • Little and often is better than a long practice every now and then.

  • The key is to be comfortable, so that you don’t become distracted by feelings of discomfort. You can experiment and have fun trying different positions for meditating.

    You could try:

    • Sitting in standard cross legged position on a carpet, rug or yoga mat. Or a Lotus or half Lotus pose if this is comfy for you.

    • Sitting in a standard chair (like a dining chair) with your feet flat on the ground (if they don’t touch the ground pop a large book or a cushion underneath them). If the chair isn’t comfy enough, add a cushion.

    • Lay flat on your back on a yoga mat or with a blanket/thin cushion under your head.

    • Use a Zafu meditation cushion to sit on he ground with - it adds more support and padding to make sitting cross legged more accessible.

  • Meditation is a safe and effective stress management tool. However, if any of the following applies to you, it is your responsibility to seek consent from your healthcare provider before starting meditation:

    • Under supervision with mental health team or healthcare provider

    • Depression

    • Bipolar

    • Schizophrenia

    • Epilepsy

    • Complex PTSD

*This guided meditation is the intellectual property of, and written and recorded by Watch the Sunrise. By purchasing it, you are agreeing to use it for personal use only; not as a resource for playing at groups/events/gatherings/in the workplace or any other setting where persons other than the individual purchaser are listening to it.