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Start Here · Day 4

Sounds

Open your attention to sounds as they come and go, then return to the breath.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. Welcome to day four. Today you will use sound as a place to rest your attention.
  2. Find a comfortable position. Sitting, standing or lying down are all fine.
  3. Close your eyes if you like. With sounds, closing them can help, but it is up to you.
  4. Take a slow breath in through your nose.
  5. And out through your mouth.
  6. Let the breath return to its own rhythm. Feel a few breaths come and go.
  7. Now let your attention widen to include sound.
  8. Start with the sounds closest to you. Maybe your own breathing, or the rustle of clothes when you move.
  9. Now let your attention reach a little further. Sounds in the room. Sounds outside.
  10. You do not need to go looking for them. Let sounds arrive on their own.
  11. Notice how each sound has a beginning, a middle and an end.
  12. If you catch yourself naming a sound, a car, a voice, a fan, that is fine. See if you can let the label go and just hear it.
  13. Some sounds may be pleasant and some annoying. Notice that reaction too, then come back to listening.
  14. Notice the quiet between sounds as well.
  15. Keep listening. Sounds come and go, and you stay here, hearing them.
  16. If your mind wanders, come back to whatever you can hear right now.
  17. Now, slowly, let the sounds move into the background.
  18. Bring your attention back to the breath, wherever you feel it most clearly.
  19. Rest with the breath for a few more moments.
  20. Take one deeper breath in.
  21. And let it go slowly.
  22. Open your eyes if they were closed. Look around the space you are in.
  23. That is day four. There is always something to hear, so you can do this anywhere, even somewhere noisy. See you tomorrow.