Guided meditation
Sound Meditation
In sound meditation you use hearing as your anchor. Instead of fighting background noise, you welcome every sound as part of the practice: near and far, pleasant and unpleasant, arriving and fading.
10 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Close your eyes and turn your attention to sound.
- Notice the sounds closest to you. Your breath, the room.
- Now reach further. Sounds outside, far away.
- Let sounds arrive and fade without naming them.
- Notice the silence between sounds.
- If a sound is unpleasant, simply notice it. Let it be.
- Listen to the music as if hearing it for the first time.
- Notice the rise and fall of each note.
- Let your whole body become an ear, open and receptive.
- Rest in the soundscape, here and now.
Tips
- Try it with the Sounds mixer: rain, waves or wind.
- There are no bad sounds, only sounds.
- A lovely practice in noisy places.
Questions
How long is this listening meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 10 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
More guided meditations
Body Scan Meditation
Move your attention slowly from head to toe, releasing tension as you go.
5-4-3-2-1 Grounding
Use your five senses to come back to the present when anxiety pulls you away.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.
Progressive Muscle Relaxation
Tense and release each muscle group to melt away physical stress.
Mindful Noting: Thoughts as Clouds
Watch thoughts pass like clouds in the sky, without getting carried away.
Safe Place Visualization
Build a peaceful place in your mind that you can return to anytime.
Gratitude Meditation
Reflect on the good things, big and small, and let them sink in.
Breath Counting Meditation
Count each exhale from one to ten, then begin again. Simple and focusing.
Sleep Meditation Wind-Down
A slow, soothing descent into rest. Best lying down with the lights off.
Breathing techniques to pair with it
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.