This present moment exercise, which can be performed almost anywhere, will help you increase your sensory awareness and focus and reduce your stress and anxiety.
Surround Sound Awareness – A Present Moment Listening Exercise.
1) Find a comfortable place to sit, close your eyes and find a gentle rhythm of breathing.
2) Begin to listen to the surrounding sounds and make a mental note of the location of each sound as it grabs your attention. I like to use the face of clock association, i.e. 12, 2, 6, 6, 7, 12, 11.
3) As you go from sound to sound, you will find that some sounds grab your attention more than others. That’s fine. Do not control it at this time.
4) Once you have settled in, begin to search for new more subtle sounds. Search. Listen. Search. Listen.
5) Now pick a sound and try to stay focused on that for as long as you can. If you get distracted, that’s fine. Simply go back to the sound. If you have trouble finding it again. Breath and be patient. You’ll find it again if it’s there. If the sound that is not constant, focus on the space in which you heard it. It can be quite fulfilling to capture a sound you think you have lost.
6) When you feel you are done focusing on that one sound, open yourself up again to the surrounding environment and dance from sound to sound for a minute or two until you feel are filled with the surrounding sounds.
7) You can end and open your eyes or repeat going back and forth from surround sound to a single sound as long as you feel comfortable.
This exercise should not be done while driving or operating any type of equipment.
I enjoy doing this exercise most at crowded coffee shops, the beach and in my favorite chair at home with all the windows open.
Copyright 2007 Rob Gruber iwishicouldtellyou.com