This is one of my favorite mindfulness exercises, because everyone will be almost shocked at the sounds that they filter out in everday life, and how "silence" isn't silent at all.
Ideal Group Size
Any size, from one person right up to hundreds.
Time For Exercise
4 minutes or so for the exercise, as long as necessary for the group debrief.
Detailed Instructions If Needed
This is a very simple exercise.
Tell people to sit or lie comfortably.
Ask them to LISTEN carefully to the sounds and "silence". Remind them that thoughts will tend to intrude but to gently return their attention to what they are hearing.
- Was this exercise hard or easy?
- What did you hear in the "silence?
- Did you notice a lot of sounds that you weren't previously aware of?
- What surprised you?
- Did the exercise get easier or harder as time went on?