This approx. 10 min long sound meditation can be considered a kind of strength training in the "muscle" we can call focus. By listening to the audio exercise once daily, you will strengthen your ability to release your thoughts, instead of spending energy suppressing them.
The sound exercise is a metacognitive tool, which is a form of therapy developed by Adrian Wells, a new evidence-based psychological treatment method for the treatment of mental disorders such as stress, anxiety and depression.
All metacognitive therapy is transdiagnostic, which means you can apply it to all forms of mental unhappiness. This is because metacognitive therapy stays on a meta-level, and therefore does not delve into why you feel the way you do, but instead gains insight and tools to let go of the thoughts that that weighs us down.
With this sound meditation, you get concrete help to focus on the world and away from dark thoughts. Which in a new lottery study indicates works better than traditional therapy.
Many of us experience that our thoughts can paralyze action, because our worries/ruminations simply steal our energy.
The specific exercise is designed at the Mind Institute in Copenhagen, where Carla Mickelborg is trained as a coach in 2022.
It is used as a starting point in connection with a metacognitive therapy course, but is also a great help when a course ends or if you want to get better at letting go of thoughts that no longer serve you on your own.
When you download the file to your computer, it will automatically land in "Music" when you open the file. If you create an album in here, for example, you can call "Audio meditations", you can drag the file from "Recently added" down into that album.
When you connect your phone to your computer with a cable and synchronize them, the file will also be listenable on the mobile in the Music app.
Otherwise, it is also possible to listen to the file online by opening it from the email.
The audio meditation narrated by Carla Mickelborg
Music: The Crimson Tide - Calm Shores from Epidemic Sound