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Steps

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1 

Listen to the sounds you can hear around you.

2 

If you are indoors, allow yourself to notice sounds without and within the room. Identify each sound as you are able.

3

Gently, slowly, without judgement, focus your attention on each one. 

Return your attention back to where you were before.

If a sudden sound or distraction occurs, acknowledge it and name it. Don’t try to ignore it. 

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4

When ready, become aware of the sound of your own breathing.

5

Through the sounds, be attentive to the invitation of God, who dwells in creation.

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Next steps

If you have found this exercise helpful, you might like to try more stilling exercises from Pray As You Go.