A simple technique to relax your mind and train your attention.
Press play and silently count the clicks — every 18th sounds different.
You'll hear a soft click every few seconds. Every 18th click sounds different.
Count the clicks in your head. Try to predict when the 18th click will come. Visualizing each number helps.
When the 18th click plays, check: were you at 18? Then start over from 1. Keep going for 5, 10, or more minutes.
Helps you relax and sharpen your attention.
Can help you fall asleep.
Over time, you'll learn to notice wandering thoughts and let them go.
The first few rounds will feel easy. But soon your attention will wander and keeping count gets harder.
Sometimes your count will be wrong — maybe you were at 15 when the 18th click played. You drifted off for a moment. That's completely normal.
Don't worry about it. Just refocus and start the next round.
With headphones, you can practice anywhere — on a train, in a waiting room. No one will notice. Download the MP3 for offline use.
For sleep, set the volume low enough that it won't wake you, but loud enough to follow comfortably.
Visualizing helps: picture each number on a black background as you count: 1 2 3 4 5 ... You can also try sets of dots, like the faces of a die. Find what works best for you.
After some practice, try dropping the inner voice and just visualize the numbers. I find this more interesting.