Skip main navigation

Hurry, only 2 days left to get one year of Unlimited learning for £249.99 £174.99. New subscribers only. T&Cs apply

Find out more

Goldie Hawn on Mindfulness

How do we focus our attention? Join Goldie Hawn and Ducere's Founder, Mat Jacobson, in a chat about focus.

Time for Reflection

Take a moment to use your new knowledge and really take a good look at yourself. Would you describe yourself as being focused or mindful?

Take Notice

Have you noticed you haven’t been mindful? When does this normally take place?

Have you noticed that you HAVE been mindful? When do you believe you are the most focused?

Being Present

We can become so busy and consumed with what is happening next that we don’t fully enjoy what is happening now, in the moment. However, we all have the ability to bring more health and well-being into our lives, simply by becoming more aware and present in the moment.

Building Awareness

We are now going to invite you to focus your attention on just one thing – sound.

Your task is simply to bring all of your attention to each sound. If your mind wanders, just notice it has wandered and gently bring your attention back to listening. When you are ready, please play the sound videos to begin the activity. Close your eyes, do not watch the images. Take a few deep breaths and focus.

This is an additional video, hosted on YouTube.

This is an additional video, hosted on YouTube.

This is an additional video, hosted on YouTube.


  1. What did you notice when you focused your attention on the various nature sounds?
  2. Did your mind wander?
  3. If your mind wandered, that’s okay! That’s what minds do.
  4. The important thing is just to notice where your mind is in each moment.

Mindful Awareness

When we focus our attention, we are being mindful. Mindful awareness is when we notice what is happening in each moment.

  • We notice what’s around us and how we think and feel.
  • We pay attention to each moment with curiosity and without judgment.
  • We simply observe what we notice, nonjudgmentally.


4K Forest Birdsong 2 – Birds Sing in the Woods – No Loop Realtime Birdsong – Relaxing Nature Video. (2017, September 25). YouTube. Rain Sounds for Sleeping – Sound of Heavy Rainstorm & Thunder in the Misty Forest At Night. (2022, April 6). YouTube. Sleep For 11 Hours Straight, High Quality Stereo Ocean Sounds Of Rolling Waves For Deep Sleeping. (2020, March 26). YouTube.

This article is from the free online

The Goldie Hawn Foundation: Mindful Leadership

Created by
FutureLearn - Learning For Life

Reach your personal and professional goals

Unlock access to hundreds of expert online courses and degrees from top universities and educators to gain accredited qualifications and professional CV-building certificates.

Join over 18 million learners to launch, switch or build upon your career, all at your own pace, across a wide range of topic areas.

Start Learning now