MINDFUL LISTENING | Mindful listening MEDITATION

MINDFUL LISTENING | Mindful listening MEDITATION


Sit comfortably with your spine
lengthened and allow yourself to let go of whatever tasks you were doing before
now. Bring your awareness fully into the present moment. Notice your seating
position, pay attention to your posture and become aware of how you are touching the ground and tune into the sense of stability that comes from your
connection with the solid floor. Take a moment to settle down as if your body
and mind are like a snow globe waiting for the flakes to settle. And from the feet upward start to
notice the sensations in your body, in the soles of your feet, your toes, ankles both of your legs. Bring awareness to
your stomach, your chest, your back and shoulders. Move your awareness to your
arms and hands. Not trying to change or move them in any way, just gently
laying your attention on them. And finally coming up to the neck and your
face. Start to focus your attention on your
breath. Such a subtle movement as your torso expands and contracts to allow for
your breath. Notice the movement of your belly gently falling and rising as your
breath moves. Allow yourself to let go of any thoughts,
allow them to come and go as you focus your attention solely on your breath. You need nothing else right now, no one
else matters for this moment, just you and your breath sitting right here. Let
everything else just melt into the background. Offer your attention to your sense of
hearing and set your intention to be a better listener. Any sounds in the
background just bring you deeper and deeper into relaxation. Enjoy a breath as
you choose to receive the sounds close by… then shift your attention to sounds in
the distance. See from how far away you can hear a
sound. Maybe distant traffic, an airplane, people talking outside. Allow those sounds to travel to you and
appreciate the rich soundscape that make up your world. These are all part of your
current ecosystem. Allow yourself to be open and curious
about the sounds. You might be surprised to find that even annoying sounds become more acceptable. Become aware of the space between the
noises. Let go of any judgmental thoughts about
the sounds, just let them be. No need to fixate on any one sound just become
aware of all the noises making up your rich soundscape as a whole. And if you
can’t focus on listening and keep coming back to your thoughts, it’s okay, it
happens. With regular stillness your mind will settle more quickly. As we end this
practice allow the sounds to fade into the background as you bring back your
attention to where you are sitting, your posture, where your body makes contact
with your chosen seat. Let your attention settle on the rhythm
of your breath. Taking a slow breath and gently let it
out. Bring your attention back to where you
are allowing yourself to relish the calm peaceful feelings of relaxation. And when
you are ready, in your own time, just allow your eyes to open and adjust to
your surroundings.

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