Mindful Nature Listening
In outdoor listening meditation what we are looking to do is to be with or ride the wave of sound without judgment or anticipation of what might be coming next. This sort of intentional listening puts us in flow (anchoring us to the present moment) – a gateway to relaxation and greater inner ease.
To begin, find a comfortable place to sit or stand. Begin to notice the sounds around you. Pick a sound that repeats over and over again, such as a birdsong, or an occasional breeze that makes tree leaves rustle. Try counting each and every instance of the bird song or rustling leaves, focusing attentively on sound between periods of silence. If your mind wanders and you miss a song or rustle, without judgment go back and start again. Notice the subtle variations in bird song or rustling. Eventually forgo counting and just listen to the sounds of nature as if you were listening to a symphony or other music, simply being with the rising and falling of sounds and rhythms.
From the blog post, Spending Time in Nature Can Help Heal Grief by Elizabeth Lewis.