All practices
Every published practice, grouped by family. Each one carries a full script, an anchor and a timer.
Sound3
Using what is already audible as the anchor.
- Practice in a noisy room
Fifteen minutes in the worst acoustic environment you have. Drills, traffic, a shared kitchen, a building site. The method is counter-intuitive: instead of narrowing onto one sound, you widen until the unpleasant one is a small part of a large field.
- Bells and their decay
Twelve minutes following individual sounds all the way to their disappearances. The site's own timer bell is enough; no recording is required. What you are training is the ability to stay with something that is ending.
- Ambient sound as anchor
Ten minutes listening to whatever is already there. No audio needed, no silence required — this is the practice for people whose environment will never be quiet.