Today we're going to talk about how to focus our mind with a mindfulness practice to help with calming our mind and paying attention.
Have you ever noticed how challenging it is to pay attention and get things done when you're feeling stressed or overwhelmed?
Sometimes our minds have so many different thoughts,
It's a challenge to focus on one task.
When I'm having a hard time focusing or feeling overwhelmed,
I do something called a mindfulness practice to help me come back to the present moment.
Focus means paying attention in this moment with curiosity.
There are many things we can pay attention to in this moment.
We can pay attention to our thoughts.
We can pay attention to our emotions or sensations of our body,
The space that we are in,
Our breath,
Even our interactions with other people.
Every time we pay attention to what's happening in our lives with curiosity,
We are practicing mindfulness.
Today we are going to do a mindfulness practice called mindful listening.
During mindful listening,
We will spend some time using our minds to explore the sounds around us.
At the end,
We'll notice how the practice feels for us.
For me,
This practice helps bring me into the present moment and allows my thoughts to settle down.
So let's give it a try.
We can start by sitting up tall with our eyes closed or looking down right in front of us so we aren't distracted by what's around us.
Take a few slow and quiet breaths.
Breathing in and breathing out.
Breathing in and breathing out.
Now stretch your hearing far and wide,
Outside the room you're in,
Outside the building or space you are in,
And listen to sounds as far away as possible.
For the next few moments,
Try to notice more than one faraway sound.
Now bring your hearing closer and listen to all of the sounds in the space that you are in.
Try to notice more than one sound for the next few moments.
Finally,
Bring your attention to the sounds inside your body.
Can you notice more than one sound in your body?
Continue to listen to all the sounds around you and notice which sounds grab your attention the most.
Are they far away,
In the space you are in,
Or inside your body?
You will know this practice is done when you hear the sound of the bell.
Notice how this practice felt for you.
Do you notice feeling more calm,
Focused,
Energized?
Think of when this practice could support you during your day.
I practice this when I'm feeling overwhelmed and also when I have a hard time falling asleep at night.
Try practicing tuning into the sounds around you during the day and notice how it feels to be present to those sounds.
Thank you for practicing with me.
