Sound Meditation

Open awareness meditation using sounds as an anchor. Listen to near and distant sounds without labelling or judging them.

How to practise

1. Sit comfortably. Close your eyes.
2. Begin by noticing the most distant sounds you can hear — traffic, birds, wind.
3. Then notice the closer sounds — the room, your own breathing.
4. Hold all sounds in awareness without preference. No sound is "good" or "bad".
5. When the mind starts labelling or creating stories about sounds, return to simply hearing.
6. Expand your awareness to hold both near and distant sounds at the same time.

Progression — levels

• Level 1 · 5 minutes
• Level 2 · 10 minutes
• Level 3 · 15 minutes

Get guidance from a practitioner

Breathwork is most powerful when it fits your body, your state, and your goals. For a personalised programme, book a session with Dev Bastola, Counselling Psychologist at Anandoham Health.