Open a window and listen for three minutes

Listen to all the sounds outside without judging them.

Why it helps

Listening is a gentle way of paying attention. It can turn background noise into a small moment of calm.

How to do it

1. Open a window or step outside.
2. Close your eyes and listen.
3. Count how many different sounds you can pick out.

Make it easier

Listen for one minute.

Make it harder

Try to locate each sound's direction.