Mindful listening (incl. mp3)
Mindful breathing does come easily for everyone. If you struggle at first with this, mindful listening is a great alternative.
You simply listen to sounds close by, followed by those in the neighbourhood, and then far away sounds. Notice every little sound.
Notice the tendency for the mind to classify what the sound belongs to, then make it into a story (ah… that sound is a motorbike, he’s in a tearing rush, what an idiot, he could kill a child, like Annie next door, who’s probably walking home now…etc). So see if you can listen without comment – just hearing sound as sounds.
Notice also any tendency to let your ears or mind linger on the sound – just let it go as soon as it’s over.
Please also listen to the silence or quieter gaps between louder sounds.
Here is a 9 minute guided practice on mp3:
‘There is no need to go to India or anywhere else to find peace. You will find that deep place of silence right in your room, your garden or even your bathtub’