Want to feel less entangled in unhelpful thoughts?
I’m talking about the kind of thoughts that drag us down, hold us back, or just leave us feeling off.
You know, thoughts that are sticky, absorbing, hard to shake?
There is a simple practice that can help you get unstuck.
It is about how you relate to thoughts.
Creating more space around them.
Practising seeing thoughts as thoughts – not facts, not who you are.
It is a presence practice, using sounds as a template and an anchor.
What does that mean? And how does that work?
It’s simple…
Stop. Sit. Listen.
It can be nice to do this outside – also a lovely chance for some fresh air!
Just listen.
Let the sounds arrive at your ear. A gentle approach. Not striving or forcing.
Notice how sounds come and go.
Some stay for a while. Some for a moment.
Some pleasant. Some not.
Just noticing sounds.
And as you do this, thoughts will show up too – thoughts about your day, random thoughts, thoughts about this practice, thoughts about sound.
Let them be like the sounds – coming, staying a while, going.
At some point, you’ll realise you’ve been caught up in your thoughts. That’s fine. When you notice, just label them ‘thoughts’. Then return to sounds. The sounds anchoring you to the direct experience of now.
That’s the practice. Notice sounds. Notice thoughts. Don’t cling. Don’t push away.
In this way, you practise relating to thoughts as thoughts. Not as facts. Not as ‘you’. Just thoughts.
And that’s powerful.
Because, often we believe our thoughts without question. We get caught up in them. But with this practice, awareness grows, presence grows, and clarity grows. You see ‘other thoughts are available’.
There is space, freedom, and choice.
This increased clarity extends beyond the practice and into your life.
And a bonus is – it feels good! It’s really nourishing to take a moment and be present. And there can be so many lovely sounds – buzzing bees, singing birds, even the hum of everyday life occurring.
You can do this indoors too – the hum of the fridge, a car going by, ticking clock. Presence is presence. Let the sounds come, be here, go. Notice thoughts. Name them. Back to sounds. Just here.
If your organisation is curious about mindfulness and how presence can support well-being, clarity, and resilience – get in touch for a chat. I offer mindfulness training and I’ve been exploring mindfulness and meditation for 20 years. I’d love to share more of this fascinating and life-enhancing practice.
