Relaxation

Some days you don't have it in you to meditate. You just want a bit of quiet. This practice is for those days. You choose a nature sound, set the time, and the rest is listening.

There are seven sounds: rain, waves, forest, fire, aquarium, whale and birdsong. Each one plays with a picture of the same scene. Watch it if you like, or close your eyes.

Why do nature sounds feel good?

Nobody knows exactly why, but the effect has been studied quite a bit. A 2021 review in PNAS brought together dozens of studies on natural sounds. It found that water sounds tended to go with better mood, and birdsong with less stress and annoyance. These are averages, and not everyone likes the same sound. Rain calms some people and unsettles others. You find yours by trying.

Two traditions from around the world

In Japan, walking slowly through a forest and listening to what's around you is called shinrin-yoku, "forest bathing". The country's forestry agency coined the term in 1982, and it has been promoted as a public health habit ever since.

Norway has a similar word: friluftsliv, "open-air living". It isn't a sport. It means being outdoors without hurrying. On a day when you can't open the window, the sound of a forest or the sea can be a small stand-in.

Which sound for when?

• Rain and waves: They are steady and unbroken, so they sit well in the background before sleep or while you work.
• Forest and birdsong: These suit the morning and short breaks.
• Fire: For the evening, when you dim the lights.
• Aquarium and whale: Deeper and slower, good for listening with your eyes closed.

Before you begin

There is nothing I have to do right now. I'm letting my body soften.

How to do it

1. Sit or lie down. Loosen your shoulders and your jaw.
2. Pick a sound and a length of time. If you're not sure, start with rain and 10 minutes.
3. Picture where the sound comes from: drops landing on the soil, a wave reaching the shore.
4. If part of your body is still tense, let it go as you breathe out.
5. When the time is up, a soft bell rings. Don't get up right away; stay for a breath or two.

Things to keep in mind

Keep the volume low. The point is to soften the outside world, not to drown it out.

Don't listen with your eyes closed while driving or doing anything that needs your attention.

Frequently asked questions

Can I play it in the background while I work?

Yes. It won't be a conscious practice then, but it helps cover distracting noise. If you want more control, you can blend sounds in the Sound Mixer.

Do I need headphones?

No. Speakers work too. If you use headphones, keep the volume low.

Is it suitable to leave on while I sleep?

Sleep Mode is better for that: the screen stays dark and the sound fades out by itself when the time is up.

Note: The practices here are for rest and for coming back to yourself. They are not medical advice, diagnosis or treatment. If you have a health condition or take medication, follow what your doctor tells you. If you feel unwell during a practice, stop.