In this practice audio, you’ll be guided through a simple sound meditation to help you reflect on your thoughts and bring your attention back to the present moment. Sounds only appear in the here and now, they don’t happen in the past or future. Noticing this can help you see that thoughts can be observed in the same gentle way.

Through this practice, you’ll learn to listen more closely, stay anchored in the present, and recognise that both sounds and thoughts can come and go without needing to hold on to them.