It was a gray morning, here in Girona, Spain. I was sitting by the window working, when all of a sudden I witnessed rays of light shine through the clouds.
I jumped up and eagerly ran outside, barefoot. I lingered in a sun spot, closed my eyes and gave myself permission to savor the moment.
I noticed the warmth of the sun melted tension in my body, but what was even more magical was the sound and life of birds.
[If you haven’t yet, I welcome you to pause and press play on the video. Notice what you feel as you listen].
Using sound as a mindfulness anchor is a very helpful practice.
I remember when I first started meditating, how irritable I would get when I heard construction noises or even people in my home making noise. Thoughts of: “Can’t you be quite. I am meditating here!” would bubble to the surface. Antsy agitation sharply tightened my body.
But over time, I recognized that accepting sounds in the present moment, was part of the practice. Sounds aren’t here to be an obstacles. Instead, they remind me what is happening in this very moment.
As I stood outside in the sunspot, my attention expanded to not only take in the warmth of the sun, but to take in the unexpected joy of the various bird calls. I felt a slight inner annoyance when hearing the neighbors voices and music play, but then my practice allowed both sounds to be there. Pleasant sounds and unpleasant sounds.
For that one minute, as I rested my attention on the pleasant sounds, I felt a deep connection to nature. Spring was coming. Hope filled the air. All felt well.
This Week’s Practice:
I welcome you to go throughout your day and pause to notice pleasant sounds that you encounter.
For instance, maybe you hear the laughter of a baby. The sound of onions caramelizing on the stove top. The sound of a loved one’s car pulling up in the driveway. A snoring dog.
Whatever sounds you encounter, pause to savor for 30 seconds, “taking in the good” as Dr. Rick Hanson discusses. This is a powerful practice to build resilience.
Reflection Questions:
Share with me in the comments or send a DM.
What sounds feel pleasant to me?
What sensations do I feel in my body when noticing the sounds?
How does it feel to slow down enough to savor and note the sound?
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