Inner Voice Listening Practice

This guided meditation is an opportunity to practice moving attention between inner and outer landscapes. As we scan for safety in the world around us our attention can get fixated on external demands. Likewise, a fixation on internal states can cut us off from our presence in the world.

In the spirit of Somatic Experiencing, this meditation will have you pendulating between the two as a centering practice.

Transcript

Listening practice for inner voice.

Standing or sitting,

Take three deep breaths.

Be sure to expand in every direction through your legs,

Your arms,

Your neck,

And your head.

Fill your whole torso in every direction.

Breathe down into your feet and sense the spaciousness within you.

Now take a moment to listen to the sounds outside of you while continuing to breathe.

What is the furthest sound you can hear?

What's the nearest sound?

Try naming the sounds as you hear them.

Now turning inwards,

What can you hear or sense in your inner environment?

Can you notice which sensations are the loudest?

There may be digestion,

Physical discomfort,

There may be anxiety,

Or other emotions.

Take a few breaths to listen to these louder sensations and maybe try naming them.

And if you can,

Allow those sensations to settle a little bit.

Maybe reassure them that they're accounted for.

Can you begin to sense the most subtle and quiet sensation?

Can you invite all of your inner resources to listen,

To make space for the quietest voice?

And what happens when you give that quiet subtle voice all of your inner attention?

If it feels good,

You can invite this voice into an ongoing dialogue.

And now while maintaining this inner attention,

Can you turn towards the external environment once again?

And notice what happens when you shift your attention to listen externally.

And can you sense what happens when you shift back to listening internally?

Try pendulating back and forth a few times and see if you can learn what it feels like to really be listening inside,

Even with everything else going on outside of you.

And we'll close the meditation by thanking your inner voice for participating in this practice to whatever extent it was possible.

You can honor this voice by promising that even if you don't understand the language fluently yet,

You'll continue to make space for and listen as you go about the rest of your day.

Reviews

Really enjoyed this, a great practice 🤗

Wow, that was amazing, thank you! 🙏🏻