درس: 60 minutes with Mindfulness (adopted by Marta) ،Topic: Mindful listening

Section outline

Sound as a tool supporting concentration, calm and presence.
- Select activity Introduction
  
  Introduction
  
  Sometimes it's the sound that lets us to experience mindfulness. It soothes, calms, and helps us focus. This module invites you to listen mindfully — whether while meditating, walking, writing, relaxing, or falling asleep.
- Select activity Module's purpose
  Module's purpose
  
  You'll discover different types of music and sounds that support mindfulness practice.
  
  You'll learn to use sound as a tool for presence and calm.
  
  You'll choose the right music for your needs – meditation, walking, relaxation, or work.
- Select activity 🎵 Spotify playlist - mindful breathing / meditating
  
  🎵 Spotify playlist - mindful breathing / meditating پیوند
- Select activity 🎵 Spotify playlist - mindful walking
  
  🎵 Spotify playlist - mindful walking پیوند
- Select activity 🎵 Spotify playlist - to focus
  
  🎵 Spotify playlist - to focus پیوند
- Select activity How to listen to music mindfully?
  How to listen to music mindfully?
  
  Sit or lie down comfortably.
  
  Close your eyes (or focus your gaze on one spot).
  
  Listen to the first sound—what do you hear?
  
  Notice the changes - rhythm, pauses, background.
  
  When thoughts arise, return to listening.
- Select activity Reflection after the exercise
  
  💭 Reflection after the exercise
  
  What sounds calm you down and which ones distract you?
  
  Have you noticed how your body responds to different rhythms?
- Select activity What kind of sound do you prefer when practicing mindfulness? Or do you prefer silence?
  
  What kind of sound do you prefer when practicing mindfulness? Or do you prefer silence? تالار گفتگو
  
  Take a moment to reflect after this module, answer the question and engage with other course participants.
- Select activity Spotify playlists
  🎵 Spotify playlist - mindful breathing / meditating
  
  🎵 Spotify playlist - mindful walking
  
  🎵 Spotify playlist - to focus

Section outline

Introduction

Module's purpose

How to listen to music mindfully?

💭 Reflection after the exercise