What it does
Locating exactly where each sound is coming from — left, right, above, behind — gives spatial structure to hearing, which can help re-orient a mind that feels unmoored or unreal.
How to practice
- 1Get still and let your eyes rest on a neutral point.
- 2Notice a sound and point mentally (or physically) toward where it's coming from.
- 3Find a second sound and locate its direction too.
- 4Try to notice a sound behind you without turning around.
- 5Build a rough mental map of where three or four sounds are positioned around you.
- 6Take a breath and notice your body's position within that map.
When to use it
Dissociation, feeling unmoored or spaced out, or after waking up disoriented.
Often helpful for
Dissociation, disorientation, numbness, mild anxiety.
Benefits
- Reinforces a sense of physical location in space
- Combines hearing with spatial awareness for a stronger anchor
- Can be adapted to nearly any environment