Article by Bianca Sengos, Founder and CEO of Rainbow Sounds
Metacognition: Becoming Aware of the Mind
We spend much of our day thinking, but rarely stop to notice how we are thinking.
Metacognition is often described as thinking about thinking. More practically, it is our ability to become aware of our own thoughts, attention and mental processes, rather than simply being carried along by them.
This is where metacognition and mindfulness naturally intersect.
Mindfulness develops the capacity to notice what is happening in the present moment: My attention has wandered. I’m worrying about something. I’m distracted. I’m judging this experience.
That moment of noticing is important. Instead of being completely immersed in a thought, we become aware that we are having the thought.
Meditation gives us a structured way to practise this skill.
One of the simplest approaches is single-focus meditation: choosing one sensory experience as an anchor for attention. When the mind wanders, we notice it and gently return our attention to that anchor.
A sound bowl provides a particularly tangible focus.
Play the bowl and listen closely to the sound as it emerges, resonates and gradually fades. Notice its tone, vibration, intensity and changing qualities. When thoughts interrupt — and they will — recognise that your attention has moved, then return to listening.
Sound → attention → distraction → awareness → return.
The aim isn’t to eliminate thought. The practice is learning to notice where the mind has gone and consciously choose where to place attention next.
With a sound bowl, something as simple as listening can become an exercise in metacognition: developing greater awareness of the mind while practising the ability to return to the present moment.
You don’t have to stop thinking to meditate. You can learn to notice yourself thinking.
Take your self-care practice to the next level with a sound bowl.
