In part 1 of this series, I defined the term meditation object and discussed why we might choose a single object to practice meditation with. I suggest reading that post before this one if you haven’t read it already.
Breath is a very helpful mindfulness object, but it’s not the be-all and end-all. Sound is also a lovely training object. Because we can usually do little to control sound in our environment, practicing awareness of sound helps us cultivate that all-important attitude of receptivity in mindfulness practice: just receiving what’s happening without judgment or interference. Sound, especially when practiced outside, can also connect us to the vast open space of awareness and wise view (AKA compassionate wisdom). There’s something about receiving the big, multi-textured, omni-directional world of sounds that can click us into a mental frame of relaxation, receptivity, interest and awe. We can also start to clearly see the difference between the sense activity (hearing the sound) and how our minds respond to sound—how it rushes to identify the source & location, has a liking it/disliking opinion about it. We might catch a glimpse of craving in the impulse to change or fix sounds that the mind finds unpleasant, and clinging in the subsequent planning to do something about it.
These flashes of clear seeing, recognizing how our minds respond to life, is the information we need to free ourselves from those habits of mind that are causing us unhappiness and stress. So you can see that practicing with a single object does so much more than simply train our attention. It is with our trained attention that we see clearly exactly how we create our mental suffering!
When to use sound instead of breath:
- If the breath is an uncomfortable object, either emotionally or physically
- If you find yourself habitually controlling/interfering with the breath
- When you feel contracted, to bring in more spaciousness
- Because you like practicing with sound; you’re interested in sound. Practicing with pleasant objects makes us want to practice more!
When not to use sound:
- When you’re already a bit too “spacious” – as in spacey, ungrounded, disembodied
- When you’re feeling strain (e.g., pressure in your head or eye area) from “trying too hard” or other forms of mental stress and strain. Better to relax and shift attention down into the body, on your breath or other sensations.
Try practicing with sound and see how it goes for you. You might mix it up during a single practice period: start with sound, and then as your body and mind relax, shift to the breath or other body sensations, or vice versa. You might begin with sound and then shift to choiceless awareness. Experiment, and have fun! The learning will take care of itself.
The next post in this series will discuss using body sensations as a meditation object.