This year has challenged each of us. You may have faced unforeseen obstacles that have impacted you mentally and perhaps even physically. World Listening Day on July 18th, is a great time to pause for a few moments and listen to the sounds of the Earth. Whether you can sit on a quiet park bench listening to the birds, walk on the beach to hear the waves crash into shore or simply open a window to take in neighborhood noise, you can use Mother Nature to facilitate mindfulness.

In these unprecedented times, it is more important than ever to take a step back and reflect. Mindfulness is the practice of enhancing a state of awareness. You can use it to achieve a greater understanding of your thoughts, experiences, sensations and emotions.

Here are some tips to utilize mindfulness on World Listening Day:

• Find your favorite spot. Whether it is on your front porch or in a park, wherever you feel the most relaxed is best.

• Focus on the sounds of the Earth to calm yourself. You should use this time to clear your mind of all thoughts.

• When distractions or thoughts arise, acknowledge them and then try to refocus. Allow yourself to have a clear mind and focus on listening during this practice.

• Be patient. The practice of mindfulness meditation can be difficult. Start with a short session from 5-10 minutes and work your way up to longer periods of time as you get more comfortable.

Mindfulness can be a very beneficial tool as it promotes greater happiness, better adaptability, physical health and well-being. On World Listening Day, you can utilize the sounds of the earth to facilitate your practice of mindfulness. For more guidance on how to practice mindfulness, check out mindfulness.tools.