You will greatly reduce your level of mental restlessness simply by becoming more centered in the here and now. One of the most effective ways to do this is through increasingly sensitive listening. First listen to your outer environment. Try to see how many different sounds you can hear. Start with those that are loudest — sounds in your house or the sounds of traffic. Then try to listen for more subtle sounds such as distant bird songs or wind in the trees. Then become aware of very soft sounds — the sound of your breath or even your heartbeat.The rest of the article talks about sensitive listening to thoughts and feelings. Recommended!
Sunday, November 21, 2010
Another approach to sound meditation
The following is from an article entitled "Mindfulness Meditation: Calming Your Thoughts and Emotions" by Jyotish Novak: