3-Minute Video Meditation to Listen & Chill

Anchor your attention on sound

By

Andria Park Huynh

Published on March 28, 2024

Woman with curly hair meditating against ocean backdrop — Verywell Mind / Getty Images

Getting Started

Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chair
Close your eyes and tune into the breath or another point of focus to be fully present
Relax your body—loosen your shoulders, unclench your jaw, and soften your brows

3:30

Mindful Meditation for Chilling Out

At any given moment, there are a multitude of sounds going on around you, whether you're actively absorbing them or not. It can be tempting to block out certain sounds, especially if we struggle with noise sensitivities, focus on work or studies, or are trying to catch up on some sleep. Rather than writing most sounds off as distractions, open your mind to the sounds you hear and see how they can anchor you in the moment.

Try honing in on one particular sound at a time and see how it takes shape. Then do the same with another, and then another. With regular practice, this meditation will help you see how sounds can actually ground you when you listen to them with intention and without judgment.

This meditation is also a part of Verywell Mind's 30-day meditation email series, Pause & Play. Sign up here to subscribe and continue your mindfulness journey with us. For more videos, check out our meditation library.

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By Andria Park Huynh
Andria is the senior editor at Verywell Mind, where she helps manage new content production and shape editorial strategy to deliver the highest quality mental health content in the category.

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