Let’s work with sounds. In this meditation, we will have the same pattern of bringing our object of focus to the realm of sound, the experience and sensation of sound. We will notice when the mind starts to congeal or focus on labeling the sound, telling us what it is.
The funny thing about this is the senses always happen first and then thoughts respond to them. So we’ll be allowing the senses to shine and our allegiance will be to come back to the senses as our focus and then we will rest in the awareness of feeling what the sounds feel like, or staying with the bare sensation without interpretation.
If interpretation comes in, it is welcome, but we see it as a thought in the space of the senses. We’re sort of shining a light on thoughts so that they can’t hide in the shadows of unknowing. They’re out in the open, labeling a sense that we’re having a conversation with.
It’s like a little younger family member who wants a lot of attention and says “Hey! Hey! I’m here. That’s a bird sound.” “That’s right sweetie, and right now I’m having a conversation, can you just wait a little bit? Here’s a little something to do.” So, we’re coming back to the sound. The thoughts may keep coming back but we’re not ignoring them. When we give them our full attention, when a thought happens we acknowledge it fully and say “I hear you, sweetie, I see you.” And then we come back to the sense.
So we’ll train in this way. I have an airplane in my location as I’m writing this. What sounds are in your environment? Try to notice all the different sounds you can hear.
Notice when the mind starts to eclipse into labeling and then just let that be, see it as what it is, a thought that is welcome and it can do all that labeling, but we’re staying with the sound, the bare sound, and how it feels in duration. Coming back to the sound itself.
Just notice how unique sounds are. They are so different from sights. They have their own realm of experience. Whatever we think about sounds is fine, it’s welcome, we just remain with our allegiance to sound itself.
So that is the meditation on sound. Remember throughout the day the 5/5/5. Pick a time, set an alarm on your phone to remind you, or set a reminder “Remind me to check in with 5/5/5 at 3 pm.” When that reminder comes in, spend five seconds with sight, five seconds with sound, five seconds with smell, five seconds with taste, five seconds with touch, and then we allow all five to arise together in the present moment, and we just be, with things as they are, noticing thoughts like clouds in the sky.
This is part of a whole series! Have a look…
Come Back To Your Senses Introduction
Come Back To Your Senses – Sight
Come Back To Your Senses – Sound