previous
current
previous

Learning Mindfulness through Sound

Have you ever heard of the word, ‘mindfulness?’ Mindfulness is a word that means, “being in the moment.” It is a practice that is becoming popular because of its health benefits! Not giving your brain a break can be very tiring, and it can cause you to feel troubled. No one likes being troubled and tired. That’s why today we’re going to explore how you can practice being mindful by focusing on the sounds you hear around you.


Have you ever wondered how many sounds you hear a day? Most sounds go in one ear and out the other. On the other hand, some sounds catch your attention, like music! If music you enjoy is playing on the radio, your ears tune in and you focus on it. You listen to every beat, melody, and word that comes out of the radio.

Now, what if you switched your focus to listening for background sounds? or sounds that are normally drowned out by other, more interesting ones. In other words, being mindful of everyday sounds.


Here’s what you’re going to need for today’s activity:

  • A notebook
  • A pen or pencil
  • A parent or guardian
  • A door or window to have access to the outside

“Noting” is a mindfulness technique that we’re going to use today. It is normally used to label a thought that comes into your head while you’re relaxing. Today we’re going use it to bring our focus on sounds we hear outside our houses!

First step: Collect the material above and go find a trusted adult that will go outside with you.

Second step: Find a nice, comfortable spot outside where you can sit down to listen and sit down!

Third step: Listen for a few minutes, five is good, and write down everything you hear around you during this time.

Fourth step: When the timer strikes zero, stop writing and look at the sounds you heard during your time of mindfulness.

What did you hear? Did you hear birds? A cricket? A car driving past? Even a dog barking!


How do you feel? Did this time of focus on nothing but nature relax you? That’s the intention. Practicing mindfulness in this way gives you a break from what’s going on in the world and switches your attention to what’s going on around you! At the bottom of your page, write down how you feel.


In the upcoming ICAN series of blogs, you’re going to hear all about mindfulness and ways to practice being mindful. Check here to learn about how gratitude can make you happier!