Listening5 min

Listening to Inner Waves

A practice to perceive the sounds around you as waves that come and go, without needing to hold onto them. An invitation to rest your attention in the sound flow of the present moment.

How to practice

1
Find a comfortable position, sitting or lying down, and close your eyes if it feels right. Notice the weight of your body supported by the floor or the chair.
2
Bring your attention to your breath for a few cycles, feeling the air enter and leave. Let the natural rhythm of your breath soothe the rhythm of your thoughts.
3
Gradually, open your listening to the sounds around you, without naming or judging them. Simply observe how each sound arises, lingers, and dissolves, like waves on the sand.
4
If a sound draws your attention, let it be there. Notice if it has texture, distance, volume. Then, release it and return to listening to the space between sounds.
5
Now, include in your listening the internal sounds of the body: the breath, the heartbeat, small digestive noises. Listen to the body as part of the soundscape.
6
To finish, notice the silence that envelops all sounds, like a constant backdrop. Gradually, bring back your awareness of the environment and open your eyes.

When to use

Use during moments of mental agitation, when you feel the need to slow down, or as a pause to reconnect with the present moment.

Tip

Don't try to silence the sounds. The practice is about hearing them without resistance, like listening to the rain fall, letting them pass through you.

Complementary track

396 Hz Ocean Waves Meditation

The endless back and forth of the sea in harmony with calm breathing.

396.0 Hz · 10:00

What this practice offers

Cultivates a more open and receptive attention.
Offers a pause from the fast pace of the day.
Deepens awareness of the environment and the body.
Invites a more serene relationship with noise.

How to practice

Find a comfortable position, sitting or lying down, and close your eyes if it feels right. Notice the weight of your body supported by the floor or the chair.

Bring your attention to your breath for a few cycles, feeling the air enter and leave. Let the natural rhythm of your breath soothe the rhythm of your thoughts.

Gradually, open your listening to the sounds around you, without naming or judging them. Simply observe how each sound arises, lingers, and dissolves, like waves on the sand.

If a sound draws your attention, let it be there. Notice if it has texture, distance, volume. Then, release it and return to listening to the space between sounds.

Now, include in your listening the internal sounds of the body: the breath, the heartbeat, small digestive noises. Listen to the body as part of the soundscape.

To finish, notice the silence that envelops all sounds, like a constant backdrop. Gradually, bring back your awareness of the environment and open your eyes.