Sound Scape 5 Mins No Timers by ResiliencePlus published on 2018-10-12T21:05:14Z These tracks have distinct sounds in the right and left channels to use in the Sound Scan Practice (aka Attention Training in Metacognitive Therapy) It can feel like hard work: so do 5 minutes at first. This track just has the sounds - no timers. The steps for the 5 minute practice are [see the 5 minute track with section timer sounds if you want guidance for the timings]: 1. Listen Out [1 minute - ends with low chime] to all the sounds you can hear on the track and in and outside the room. 2. Listen In: [2 minutes - ends with low chime] pick and focus in on just 1 sound for 30 seconds [high chimes every 30 seconds]. For a sound that comes and goes listen in to the 'gap' when it is not present. Cycle round 4 sounds. 3. Switch Sounds: [1 minute -ends with low chime] rapidly switch from one sound to another - so listening for about as long as a cycle of your breath with before switching sounds [high chime every 5 seconds]. 4. Soundscape: [1 minute - ends 2 low chimes] hold more than one sound distinctly in your awareness at the same time; knowing that you are deliberately listening to these specific sounds. This is different to letting all the sounds wash through you. 5. End the practice by allowing all the sounds you can hear to flow through your awareness, for as long as you want to.