By Matt Connarton, Certified Hypnotherapist
You sit down for a quiet minute, and right on cue, the refrigerator kicks on. That low hum gives you something to listen to as you begin.
Today’s tip is to pick one background sound and come back to it whenever your attention wanders. Try the hum of a fan, rain against a window, or the tick of a clock. Choose a sound you can hear easily and feel comfortable listening to.
Then give yourself a simple suggestion about how you’d like to spend the next minute. If you notice you’re gripping the arms of your chair, you might try, “As I hear that sound, I can let my hands rest.”
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Try It for Two Minutes
- Settle into your seat. Feel the support of the chair. Rest your gaze on one spot, or close your eyes if you prefer.
- Listen for the sound you chose. Notice one detail, such as its rhythm or how near or far away it seems. Give it your attention for a few easy breaths.
- Repeat your suggestion silently. Leave a breath or two between repetitions. When another sound or a thought catches your attention, listen again for the sound you chose, then return to the words.
- Come back to the room. Open your eyes if they were closed, look around, and move your hands or feet. Take a moment to feel fully alert before getting up.
If the Sound Stops
Listen for another sound you feel comfortable with, or shift your attention to the feeling of your feet on the floor. You might say, “As I feel my feet on the floor, I can let my hands rest.”
Afterward, notice which sound or sensation was easiest to come back to. Start there the next time you practice.
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