Coach Matt's 3-Minute Meditations | Just Listen 1

In this 3-minute meditation for busy people, we explore the concept of 'just listening' to the sounds and thoughts in and around us - and how this practice can carry over into our daily lives.

Enjoy! - Coach Matt

Transcript

Welcome to Coach Matt's three-minute meditations.

So take a comfortable seat and drop any agenda or anything else that you may be doing for the next three minutes.

Take a deep breath and settle in.

So Alan Watts tells us that the easiest way to get into the meditative state is to just listen.

And this is something you can do with your eyes open or closed.

And what you're going to do is just listen to the sounds wherever you are.

There may be some passing cars or a humming refrigerator.

And for now just listen to those sounds.

And of course inevitably you will have some thoughts.

And thoughts are also like sounds.

Don't try to do anything with your thoughts other than just listen to them.

And what you'll find as you listen is a few things.

You'll find that inevitably all sounds come and go whether they're external sounds or internal sounds like your thoughts.

You may have thoughts that repeat but no one thought will stay with you forever.

They always disappear.

Even in times of high anxiety and worry when you're thinking about the past or the future or something that's going to happen or replaying something that did happen over and over again.

If you just listen to those thoughts eventually they too will disappear just like a passing car.

Now this practice of just listening is one that you can do anywhere.

Standing,

Sitting,

With eyes open,

With eyes closed,

For three or ten or even twenty minutes.

And you'll find that it can be very relaxing.

And as we near the end of the session continue to listen without doing anything.

Okay now take a deep breath and if your eyes were closed you can open them.

And thank yourself for taking three minutes to practice.

I'll see you again soon in the next session.