Sound Awareness Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 2

Posted in Meditation,Zen Buddhism by Anmol Mehta

Free Online Guided Meditation #2:  Sound Awareness Meditation Technique

Background of Sound Awareness Meditation Technique:

This simple, yet profound meditation technique, does not belong to any particular religion or sect.  Its origins, generally, lie in the Eastern Philosophies and due to its effectiveness it has been adopted by various schools of meditation.

Tools required for Sound Awareness Meditation Technique:

  • An alarm clock, stop watch or other time device.

Benefits of Sound Awareness Meditation Technique:

Primary Benefits: 

  • Builds choiceless awareness of the present moment.
  • Builds ability of detached observation – ability to let go.
  • Silences the mind of thoughts.
  • Provides insight into the workings of your mind.

Secondary Benefits: 

  • Develops the auditory system.
  • Promotes health and wellbeing.

Cautions for Practicing Sound Awareness Meditation Technique:

Your auditory system will improve significantly by practicing this meditation technique, so please protect your ears when exposing yourself to very loud places as you will be more susceptible to sound induced hearing damage or tinnitus (ringing in the ears).  If you feel the place is way too loud (like a dance club, rock concert, etc.) just use a common pair of ear plugs, they work fine.

Guided Sound Awareness Meditation Technique:  Follow the step by step guided meditation below to practice this technique.

  • Sit in a comfortable cross legged position.  You may also lie on your back, sit on a chair or lean against a wall for this meditation.
  • Set your alarm or other time device for 20 minutes.
  • If sitting, elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
  • Close your eyes.
  • Rest your hands in any comfortable position.
  • Close your mouth, swallow your saliva creating a slight vacuum and place your tongue against the roof of your mouth.  After this point there should be absolutely no more movement of the body.  No fidgeting, scratching, shifting – nothing – be like you are frozen in time.
  • Take 5 deep, slow breaths though the nose.  This will oxygenate your blood and relax you.
  • Now bring you attention to your breath without trying to manipulate it further in any way, just become aware of its flow.  Spend a few minutes just observing it intimately till it starts to become regular and relaxed.
  • At this point turn your attention to the ambient sounds in the environment.  Slowly expand your awareness to the most distant sounds you can hear and start to pay close attention to them. Just listen to the actual sounds that are taking place without getting thinking involved as best you can.  If the sound is constant, just attend to it, if it rises and then dissolves, notice that.  The quality of your attention should be that of a detached witness – you are just standing apart and listening to the music of life.  If you find yourself lost in a mental story line, notice those thoughts and then gently return your attention to the sounds you were attending to. Spend some time, up to five minutes or so listening to the far away sounds and then slowly bring you attention to sounds closer and closer to you. Continue this till you are listening to the sound of your breath or other sound in very close proximity to you. Thats all there are to this simple, yet very effective meditation.

Hints and Tips for Sound Awareness Meditation Technique:

  • You can practice this meditation technique anywhere, so take advantage and experiment with it in various areas of your life.
  • Try this meditation technique when it is raining, using the sound of the rain as the object of your careful attention.  It helped reveal to me the secret below.

Secret of Sound Awareness Meditation Technique:

This meditation technique is certainly designed to bring you into the present and develop your power of detached observation, but the illusion that this meditation works to dissolve is the illusion that there is an inside and an outside.  Listen very, very carefully and you will realize that all sounds are only taking place inside you.  That everything is only taking place inside you.  You are everything.  Observer is the Observed.  Tat Vam Asi – Thou Art That.


Article Series - Online Book of Guided Meditation Techniques

  1. Free Online Guided Meditation Techniques E-Book
  2. Zen Meditation Technique - Practice & Hidded Secret - Free Guided Meditation
  3. Sound Awareness Meditation Technique - Free Guided Meditation Book for Daily Practice - Ch 2
  4. Opening Third Eye (Ajna) Chakra Meditation Technique for Psychic Powers
  5. So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice
  6. Prosperity & Infinite Energy Meditation Technique - Free Guided Meditation Book for Daily Practice - Ch 5
  7. Weight Loss Visualization Meditation w/ 3SRB Breathing Technique- Guided Meditation Book- Ch 6
  8. Relaxation Meditation Technique for Immediate Stress Reduction
  9. Meditation for Improving Concentration
  10. Kundalini Yoga Meditation for Healing & Psychic Powers
  11. Powerful Chakra Meditation to Open Third Eye
  12. Rare Crown Chakra Meditation Technique
  13. Meditation Techniques - The Ultimate Guide
  14. Smiling Buddha Meditation for Happiness & Confidence
  15. Powerful Meditation for Making Money & Success
  16. Kundalini Yoga's Highest Mantra Meditation
  17. Beautiful Light Meditation for Developing Intuition, Joy and Creativity
  18. How to Do Advanced Jyana Yoga Meditation Videos | Silent Mind Meditation
  19. Meditation Technique Guranteed to Cure Insomnia
  20. A Beginner's Guide To Walking Meditation
  21. Potent Serpent Meditation for Awakening Kundalini Shakti
  22. How To Master Walking Meditation
  23. The Best Jnana Yoga Mantra Meditation
  24. Mindfulness Meditation for Beginners - Part 1
  25. 50 Excellent Mindfulness Meditation Tips and Techniques - Part 2
  26. Powerful Gayatri Mantra Meditation Video to Open Third Eye


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28 Responses to “Sound Awareness Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 2”

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  1. 28
    Lisa Says:

    My auditory system has expanded, I hear everything clearly, far and near!

  2. 27
    n.syed kaleem Says:

    brother anmol.
    thank you very much for sending me the mail god bless.if possible can i see you once in real life.

  3. 26
    Relaxing Ocean Meditation Says:

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  4. 25
    Detoxify Says:

    Simply desire to say your article is as astonishing. The clearness for your submit is simply nice and that i could suppose you are an expert on this subject. Well along with your permission allow me to grab your feed to stay up to date with approaching post. Thanks 1,000,000 and please continue the gratifying work.

  5. 24
    JC Whitely Says:

    Thank you, Anmol, for your feedback. I have now completed my 5th day of this meditation. I feel as though all of these practices have found their way into my life at the time deemed appropriate by the absolute. It’s interesting how these kriyas parallel other issues I’m targeting in my own life.

  6. 23
    Anmol Mehta Says:

    Dear JC,

    Great to read about your progress and thank you for continuing to share your experiences. Such experiences and states come and go. They often correlate to the depth and strength of your practice, as you are noticing. I suggest using them as a source of inspiration to continue doing one’s best. The physical conditions and symptoms also vary and are often unique to each person. See how you feel in a few days and adjust your practice accordingly.


  7. 22
    JC Whitely Says:

    Today is my 3rd day using this meditation technique. Yesterday after completing my routine in the morning I went through my day experiencing a newly elevated state of mind. At a certain point I felt myself becoming more grounded and a slight headache set in. Is this something that I will eventually become accustomed to? It was a truly wonderful experience.

  8. 21
    JC Whitely Says:

    I have been using this meditation technique for 2 days, and I’m really enjoying where it takes me.

  9. 20
    meditation sound Says:

    Thanks for the hints and tips! they are indeed very helpful.

  10. 19
    Hatha Yoga Blog » Blog Archive » Powerful Gayatri Mantra Meditation Video to Open Third Eye Says:

    [...] Sound Awareness Meditation Technique – Free Guided Meditation Book for Daily Practice – Ch 2 [...]

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