Dessert Practice: Mindfulness of Sound Meditation

Most mindfulness meditations use the breath as an anchor—but awareness can rest anywhere. In this Dessert Practice, Alyssia guides a mindfulness of sound meditation: a practice of listening with full presence, noticing the constant change of sounds as a way to train attention, curiosity, and acceptance.

This practice pairs with Episode 18 (“Lost vs Disconnected — Reframe to Reconnect”), offering a direct way to reconnect through sensory awareness rather than self-judgment. Instead of labeling sounds as distractions, you’ll practice hearing them as invitations back to now.

🎧 In this guided meditation, you’ll:

• Find a comfortable, alert posture and settle the body
• Open awareness to sounds near and far, internal and external
• Notice the mind’s tendency to label (“car,” “dog,” “fan”) and gently return to pure listening
• Practice non-judgment by letting each sound rise and fall in awareness
• End with gratitude and an invitation to carry mindful listening into daily life

Why practice?
Research on mindfulness of sound and open-monitoring meditation shows it supports sensory grounding, emotional regulation, and reduced stress reactivity. By tuning in to sound, you practice meeting change with ease—each note reminding you that presence is always available.

💭 Reflection to try: Throughout your day, pause and notice the soundscape around you—voices, hums, silence. Can you listen without needing to name or control it? That awareness is mindfulness.

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