Start
- Find a quiet place where you can sit up straight and comfortably, such as the edge of your bed, the floor, or a chair.
- Close your eyes and focus on your breathing or another focal point to be fully present.
- Relax your body by loosening your shoulders, loosening your jaw, and softening your eyebrows.
mindful meditation to relax
There’s a lot of sound happening around you at any given time, whether you’re actively absorbing it or not. If you’re particularly sensitive to noise, if you’re concentrating on work or study, or if you’re trying to get back to sleep, you may want to block out certain sounds. Instead of dismissing most sounds as distractions, open yourself up to the sounds you hear and see how they can ground you in the moment.
Focus on one specific sound at a time and see how it takes shape. Then do the same thing for another case, and then do the same thing for another time. When practiced regularly, this meditation will help you understand how sound can actually ground you when you listen to it with intention and without judgment.
This meditation is also part of Verywell Mind’s 30-day meditation email series. Pause and play. Sign up here to subscribe and continue your mindfulness journey with us. Check out our meditation library for more videos.
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