Listening Meditation

This is a beginner level guided listening meditation. Where ever you are in your day, join me for a few minutes of stillness. We will bring our awareness to sounds as an anchor. This is a trauma inclusive practice.

Transcript

This will be a five-minute listening meditation.

Begin by finding a comfortable posture in a chair or lying down in whatever space you're in.

Finding a posture that is supported,

Alert,

And at ease.

You might take a couple slow deep breaths just to settle into the body and with the eyes open or closed.

Whatever feels more comfortable for you.

I'll bring our attention to sounds as if you are sitting at the gateway of the ears allowing yourself to receive sound.

Noticing that the sounds that arise are here and then fall away.

The mind may move from one sound to another as they overlap receiving sounds.

Notice if your mind has wandered perhaps telling a story about the sounds.

Just gently return to stillness opening again to the bare attention of sound.

And again,

Perhaps the mind has wandered.

You might notice if there's any tension in the mind wanting this moment to be other than what it is.

Getting caught up in judging a sound as pleasant or unpleasant.

Or maybe the mind is bored racing on to thoughts of wherever you've just come from wherever you might go next.

That's okay.

This is the work of the mind.

When we remember to recognize the experience of the present moment,

We have the opportunity to return.

We can recollect the mind.

Come back to the moment just before we evaluate the sensory experience of hearing sound.

Receiving and allowing sound to just be.

And as we come to the end of this practice,

You can gently flutter the eyes open if they've been closed.

Slowly bring movement back into the body and carry some of this stillness back into the day.