5-Minute Listening Mindfulness

If you're stressed and need to relax or calm your mind, meditation is an amazing tool, especially when practised regularly. It has many researched benefits. If you are new to meditating, or don't have much time to spare, but want to feel more present in the here and now, this 5-Minute Listening Mindfulness will guide you effortlessly to your inner presence. It contains some energy bar chime sounds which you can focus on if you have headphones on, otherwise listen for the sounds around you.

Transcript

This is a five minute listening mindfulness session.

During this meditation there will be occasional sounds of an energy bar chime,

Which you can use to focus on if you are using headphones.

If you aren't using headphones,

Just notice any sounds that come to you.

Sit in a chair with your back straight and supported,

Feet flat on the floor and just take a few moments to feel settled and comfortable.

Bring your attention to where you are and close your eyes.

Now,

Simply choose to let go of anything you don't need right now.

Any worries,

Frustrations,

Let them all go.

Take a couple of deep breaths and sigh it all away,

Settling into the chair,

Settling into your body.

Now,

Bring your attention to the present moment and notice any sounds around that arise.

Pay attention to every sound that comes to your ears.

There's no need to strain to hear anything.

If there's no sound,

Just notice the absence of noise.

There's no need to judge the sounds or name them in any way.

Simply observe the basic sound itself.

Focus on the sound until it stops and then continue to sit.

Quiet and aware until another sound reaches you.

If you find your mind wandering,

Gently bring your awareness back to the present moment.

If your mind is wandering,

Simply lift it up and let go.

If your mind is wandering,

Simply lift it up and bring it back to paying attention.

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And now it is time to feel your body sitting in the chair.

Sense where it touches the chair,

The floor.

Sense other points of contact.

Take a nice couple of deep breaths and when you're ready,

Open your eyes.

Reviews

That was a very nice way to relax the mind at the end of a long day, thank you.