Guided Listening Meditation for focus and centering

A guided meditation focused on listening is a practice that involves using your sense of hearing as a tool to cultivate mindfulness and relaxation.

Listening guided meditations can be helpful for those who struggle with traditional meditation practices, as it provides a specific focus point and can be easier to maintain attention on. Additionally, this practice can be done almost anywhere and at any time, making it a useful tool for stress relief and relaxation.

In this meditation, you will be guided to tune in to different sounds, both internal and external, and observe them with awareness and curiosity.

By doing this, you can learn to quiet your mind, let go of distractions, and become more present in the moment.

The guide may encourage you to pay attention to different types of sounds and to notice how they affect your body and mind.

Transcript

Find a comfortable seated or laying down position,

With your hands resting comfortably by your side or on your lap.

Close your eyes and take a deep breath in,

Filling your lungs completely.

Hold for a moment,

Then exhale slowly through your mouth.

Now,

Bring your attention to the sounds around you.

Begin by noticing the sounds that are closest to you,

Such as your breath or the sound of your heartbeat.

Just listen,

Without judging or changing anything.

Then,

Gradually expand your attention to include the sounds in the room or environment around you.

Notice any sounds that you may have been ignoring,

Such as hum of appliances,

The rustling of leaves outside,

Or the distant sound of traffic.

Allow each sound to come and go,

Without getting caught up in any one sound.

Just observe and be present with the sounds as they arise and fade away.

If you find your mind wandering or get caught up in thoughts,

Gently bring your attention back to the sounds.

Use them as an anchor to bring yourself back to the present moment.

Just listen.

Take a few more deep breaths,

Feeling your body become more relaxed and at ease with each exhale.

As you come to the end of this meditation,

Take one last deep breath in,

And as you exhale,

Slowly open your eyes.

Remember,

You can come back to this meditation any time you need to feel more present and focused on the sounds around you.

Reviews

That was lovely! It was grounding and calming and peaceful! Thank you!

I liked being taken out of my thoughts even though the primary sound for me was my tinnitus.

Sound. Great to listen to the world around and not make it mean anything. Thank you.

Your voice is so calming and soothing. It put me into a state of serenity. Thank you 🙏 Thank you 🙏 Thank you 🙏💖

Very calming & a quick grounding meditation bringing you back to now 🙏🏻😊