You're invited to begin by listening outward, to sounds around you rather than focusing inward. For many people this can feel much safer and more regulating than turning attention inside.

You might start by listening for the furthest sound you can hear, then the closest one, and then a sound your own body is making, like breathing or a swallow. This keeps attention gently moving and anchored in the present.

Nature sound recordings can be helpful, but choice really matters here. Some people love rain or ocean sounds, while others find them overwhelming. You might try birdsong, wind through trees, crackling fire, or even steady background sounds like a fan or hum. If a sound becomes too much, you can change it or turn it off.

If being outside is possible, simple sound noticing works well. Standing or sitting somewhere and naming three different natural sounds, without needing to analyse them, can be enough to help you settle.

You can also make your own grounding sounds. Gentle humming, tapping, clicking fingers, or softly rustling leaves can help bring awareness back into the body without needing stillness.