Mindfulness · worksheet 41
Sounds arrive, stay a while and leave. So do thoughts. This exercise trains you to watch them pass instead of following them.
Before you start
- What it is for: To observe thoughts the way you listen to sounds: they arrive, stay a while and leave.
- About 10 minutes in total, once a day for a week.
- Sounds arrive, last and leave without you doing anything. So do thoughts: that is the discovery.
- You don’t have to judge the sounds (“what an annoying noise”): just listen to them.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Note the sounds and thoughts you noticed. If you manage to watch some thoughts pass without following them, the exercise is working.
If you find it hard
If thoughts become overwhelming, go back to the sounds. This is a more advanced exercise: take your time.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Train open attention: listening to sounds that appear and disappear, then observing thoughts in the same way, as events that pass.
Rumination, intrusive thoughts. After some initial practice with the breath or the body scan. Duration: 10 min.
References
Segal, Z. V., Williams, J. M. G. & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
