Sound effects: Sound as a teacher

I had many false starts at meditating. I convinced myself that it wasn't for me and that maybe my brain was just not designed to shut the heck up. And then one day, when I was just so low and so desperate for it to work; my wife put on a track from one of her yoga classes and my mind just responded. It was like having a sprained ankle and being unable to walk and then finding a crutch. Suddenly I was able to focus on one specific thought or image and I was able to find some proper peace.

The Power of Sound in Meditation

One of my favourite meditations is one that often really challenges people, particularly anyone new to meditating. But when it's combined with sound; it just cuts through the chatter. It's so effective and yet it's not in anyway new. It's nickname is The Buddha Breath because it was the breath practice which the Buddha taught his first followers. There are whole books and retreats devoted to it.

This magical exercise is a self-led practice called Anapanasati. Ana meaning in breath. Pana being out breath and Sati is mindfulness. But it's so much more than just mindful breathing. Earlier in February, I decided to share this very personal practice with 11 amazing souls in a Yurt near where I live and even though we only practiced it for 10 short minutes towards the start of the workshop, that feeling of seeing everyone open their eyes and instantly knowing that so many of them had had that same magical experience that I had with them, was a moment that I think will live with me for a very long time.

Our recent meditation workshop in Durley was in a beautiful Yurt.

And yes, it can be challenging; having nothing to guide you but your breath, but the sound of your breath guides your meditation and it's the sound of your breath which is calming your nervous system. And as your nervous system relaxes, your breath naturally lengthens. There's no need to count your inhale and exhale; it just magically looks after itself as the whole exercise becomes a positive feedback loop. The sound of your breath guiding you and nothing else.

This is just one example of course of sound being a teacher. But you can take that same theory of letting the sound of your breath guide you in a meditation and applying it to different techniques.

The Anapanasati meditation

Walking

While walking, notice the sound of your footsteps. Notice the shadows you create as you walk if the sun is low in the sky (and you miraculously have sunshine in Old Blighty in March :)). Notice the sensation of the ground as you walk and how this relates to the sound of you walking. If there you're somewhere busy then it's an opportunity to focus on the sounds that you are creating as you walk rather than what is going on around you. And if you can't hear anything you're creating as you walk; focus on the sound of your breath as you walk.

I was diagnosed with ASD a few years ago, which was a bit of a surprise to me but I have always struggled, even as a kid, in noisy situations, particularly when there is a lot of speech. It's like being in a room with 20 tellies playing all at once and trying to focus on one. So I have to turn to the sound of my breath. It binds my attention to one sound and lets my nervous system rebalance, my breath lengthen, my heart rate slow and I can function like a semi-human again.

Nature Sounds

We know that being outdoors can boost our mood, lower blood pressure and slow our heart rate. It also offers us a multi-sensory experience that can help hold our attention, allowing ordered thoughts to prevail over clammering thoughts that can overwhelm us. It's impossible to think of nothing; it's just not what our conscious brains are programmed to do so we have to give it a job to do.

A tranquil forest setting enhancing relaxation.

While you're outside, preferably somewhere reasonably quiet; like a park, a woodland, a seafront etc; just notice the sounds around you. Try these steps to help you explore the soundscape in a deeper, conscious way.

1. Notice the sound and consciously try to work out where it is without looking for it.

2. Think how far away it is from you and it's position (e.g. a bird high in a tree to your right).

3. Try to imagine whatever it is that's making the sound looks like, maybe even what it smells or feels like too.

4. Try to separate judgement from it. Try to imagine yourself as whatever is making that sound. What do you think it is thinking and feeling?

   (I like to imagine that birds are swearing at each other, possibly because I've got a mouth like a sewer and I don't mean to sound like I do, so I like to imagine the sweetly singing birds are actually telling other birds to go the hell away. And the more you find out about robins, the less crazy this is going to sound!)

5. When you're content with what you've analysed about one sound, move onto the next.

   
   

I've done this exercise with my kids, and not just to keep them quiet for five minutes. It really helps them tune into their surroundings, appreciate the environment which sustains them and gets them to empathise with other humans and creatures that they are sharing the space with.

Seascapes

Being on an island, some of us are lucky enough to be near the sea. For many years I worked in an office that was situated near a natural harbour and on my lunch break, I could sit on the beach and practice timing my breath with the sound of the waves crashing onto the pebbly beach*. It really helps to wash away your excess thoughts, even if it's just for 5-10 minutes.

*It sounds ideallic but the reality was it also by a sewage treatment plant and a disused landfill site; so the sensory experiences weren't always complimentary.

Soothing ocean waves enhancing meditation.

The Connection Between Sound and Mindfulness

Mindfulness entails being present in the moment, and soundscapes play a vital role in enabling this experience. By focusing on specific sounds, you train your mind to remain in the here and now.

Practicing mindfulness through sound fosters a deeper awareness of your thoughts and feelings, allowing for a more profound self-understanding. It acts as a bridge, guiding you to explore your inner self. But it also acts as a anchor, holding your attention, giving your brain a job to do and letting the noisy thoughts turn into white noise, like they have been crushed by the waves on a beach, leaving sunshine on the wet sand.

Thanks for taking the time to read this.

Peace, love and light.

Andy