Objective: To train focused attention by tuning into one sense—hearing—and noticing how sounds can anchor us in the present moment, even when thoughts arise.
Instructions:
1. Ideally, do this outside in a quiet area (school yard or during outdoor education). If that’s not possible, a calm classroom works too.
2. Ask everyone to sit comfortably and remain still for the duration of the exercise.
3. Invite students to close their eyes if they wish.
4. For 3 minutes (or adjust based on the group), listen carefully to all the sounds you can hear—nearby and far away.
5. If thoughts come, simply notice them and gently bring attention back to the sounds.
6. After time is up, ask students to share the sounds they noticed.
7. Write all sounds on the board to create a “sound map” of the environment.
Reflection Questions:
1. What was it like to remain silent and still during the exercise?
2. How easy or difficult was it to focus only on sounds?
3. Which sounds were easiest to notice? Which were hardest?
4. Did any unexpected or surprising sounds appear?
5. How did your body feel while listening?
6. What happened when thoughts came—were you able to bring your attention back?
7. How do you feel now compared to before the exercise?