This week has been a bit of a trickier week for me, as my shoulder, neck and back injury started to play up again. This has caused several problems: I have not been able to be as active, I have been unable to look after my children as I would wish and this has triggered feelings of guilt, which have led to anxiety. Mindfulness activities have been important to keep harmful thoughts of blame and self-deprecation at bay. I have found this week’s activity very useful as a way to help manage this. It has helped me stay present and calm and avoid slipping into over thinking mode.
The website www.mindfulnessexercises.com says,
“One of the simplest, most direct ways to connect with the present moment and further cultivate our awareness is to become aware of the many sounds that are constantly arising around us. Intentionally paying attention to the sounds filling our ears can not only help us to come back to the present but can also stabilize the mind and further refine our sense of hearing and deep listening.”
There are a number of ways to complete this task. I have been taking 5-10 minutes at a time to practice this activity in the following way:
- Sit down, making sure you are comfortable. Gently close your eyes.
- Allow sounds to enter your awareness and let them pass over you. Listen to sounds from near and far, coming and going. Try not to label the sounds – a car, a bird and so on – as we do not want to get involved with thoughts or stories associated with them. We want to be present to the sound.
- Your hearing may become more focused allowing other brain activities to move to the background of your awareness. If thoughts arise, which is natural, gently and without judgement return your awareness to simply listening.
It did take me a while to tune out my thoughts at times, but eventually I found I focussed my awareness on the sounds around me much more successfully. Every time I undertake this activity there is a slightly different outcome and there are times I find it easier than others. I have found that my breathing changes when I perform this by becoming deeper, but this may not be the effect it has on you. We are all unique so everyone will experience this activity in different ways and as so many professionals say, there is no right or wrong way of practising mindfulness.
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Thank you for reading.
Mrs P x x x