Answer by Suminda Sirinath S. Dharmasena for Is it considered against standard Buddhist doctrine to meditate with music?

As an alternative meditation pratice Richard Shankman teachers mindfulness of sound.

Alternative Meditation Practices

The breath is commonly taught as a universal meditation subject, suitable for everyone. But for some people the breath is not a good object to work with. I knew a man who had a choking incident as a child, and paying attention to his breathing brought up feelings of anxiety. Another person with asthma found that she became tense whenever she focused on the breath. If you are one for whom the breath does not work well, there is nothing wrong; this will not hinder your ability to meditate. It’s just a matter of finding the right practice in these early stages to substitute for breath meditation.

Here are some techniques you can try if you think mindfulness of breathing is not a good practice for you. These common alternatives are not the only methods that can substitute for mindful breathing, but the full range of possibilities is beyond our scope here.

Mindfulness of Sound

In the instructions for mindfulness of breathing we let all other experiences stay in the background of our awareness, not forcing or pushing them away but bringing a gentle sense of allowing them to be in the background while giving some preference or predominance to awareness of our breathing. In the same way, with this practice we allow other experiences to stay in the background and we give preference or predominance to the experience of sound. You may feel a natural draw or pull to awareness of hearing, and this practice can be very calming and settling. Those for whom mindfulness of sound works well commonly report it as an easily accessible and even compelling meditation object. You may be drawn to awareness of the sounds themselves or you may be more naturally aware of the act or the process of listening or hearing.

Mindfulness of sound entails working with either inner or outer sound. Even though it may be very quiet where you are meditating, you may feel drawn to rest your awareness in listening to however many or few sounds may be present at any time. Other people hear an inner sound, a clear perception of ringing or some other sound, experienced not through the ears but in the mind. You can see if you have such an experience and if you are drawn to rest in awareness of inner or outer sound.

If you are working with mental noting, you can mentally repeat hearing or sound if that helps keep you stay connected and centered with the auditory experience. If you practice mindfulness of sound, just substitute hearing every time I use the terms breath or breathing.

Source: Beginning Meditation Instructions: Excerpted from “The Art and Skill of Buddhist Meditation”

from http://ift.tt/1UkrSNH - User Suminda Sirinath S. Dharmasena - Buddhism Stack Exchange (http://ift.tt/1NMLzIc) by Suminda Sirinath S. Dharmasena (http://ift.tt/1ZwZIP2)