Group Meditation no.3 – Sounds

This weekend I’ve been struggling with my meditation.

I think most people who meditate have this idea of sitting in complete silence, trying not to think of anything or to let their thoughts wander from complete emptiness.

That’s all very well and can be a great way to meditate but sometimes life and it’s distractions get in the way and come bashing and crashing through that emptiness and in the ensuing desperation to claw back the peace and focus, meditation can become counterproductive.

This weekend’s distractions came in the form of 4 lovely but noisy children, the wind hurling around the garden and the delightful sounds of ‘water’ on porcelain in the next room…

Do I fight against it and potentially end up feeling more stressed than when I started or do I give up completely?

Then I came up with a third plan. Rather than focus on emptiness I decided to focus on each noise around me and try to become completely aware of them.

It actually went quite well and rather than feeling like I’d failed in my meditation, it set me up for the day feeling positive and appreciative of the kids beautiful voices and stirred into enthusiasm by the wind.

So this week I’d like to suggest a ‘sounds’ meditation of your own. I hope it has a positive effect on your day and you find it a fun alternative meditation. Maybe it’s not for you? I’d love to hear how it goes!

  • Find somewhere comfortable to sit or lie down.
  • Take some deep, long breaths allowing yourself to become grounded and centred in the present.
  • Continue breathing in a relaxed way whilst beginning to notice the different sounds around you.
  • Begin by noticing the sounds immediately around you, focusing on each element of each noise and immersing yourself in that noise for some time until you become absorbed in it.
  • Move on to the next noise in the same manner, gradually working on to noises further and further away from you, becoming aware of sounds that you wouldn’t normally notice in day to day life.
  • End by taking a few deep, centring breaths again, bringing yourself once again back to the present.
  • Notice how you’re feeling. Do you feel calm? Is your mind clearer? Maybe you feel motivated or relaxed? Did you find enjoyment in noises that would normally irritate you?


  1. Nice post

    I use a visual model as one sense, then focus on the lowest decibel sound in the room.

    Then I go beneath this sound and listen for my inhales and exhales.

    Some people chant

    Dialogue is the toughest because it engages our cognitive side.

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s