Short Mindfulness (Listening) Meditation - With Music

Listening meditation is a beautiful, concrete way to tune into the present and begin to loosen our grip on everyday thoughts and stresses. In this short practice, we begin by listening to the layers of physical sounds occurring in our bodies and around us, then shift our focus to listening within.
*This version of this meditation uses sparse background music for those who find this soothing; if you prefer only vocal guidance, please look for my "no music" version!

Transcript

Thank you for joining me for today's short mindful listening meditation in which we'll use sounds to help us tune into the present moment and to ourselves. I invite you to find a comfortable position for your body seated or lying down and to begin tuning into your breath. If it's comfortable to you closing the eyes gently beginning to notice what's here. Take two deep clearing breaths just to help us arrive right here right now. Breathing in deeply through the nose exhale with a big sigh. Again just like that in through the nose. Just feeling for a moment where your body needs support. Taking a breath or two to see you can begin to release just a little bit more into the earth. Maybe rolling the shoulders up up down and back up down and back. Beginning to notice here sounds that are close to you. Breath, Your body, Anything near you. Rippling one layer farther out noticing what you might find in the room that you're in slightly farther away from you. Moving farther out still listening for sounds that are in the distance outside of the building perhaps that you're in. Any sounds in the background. Try not to qualify the sounds as good or bad, Frustrating or joyful. Just observing breathing and you take a step back now and hear all the sounds all at once. Almost like a sonic rain. Feeling the sensation around your ears inside your ears as sound waves travel through them. Something we do all day probably never notice. If it's comfortable to you perhaps placing a hand on the heart just listening within for a moment here. Maybe asking yourself what do I need right now in this moment right here. Taking a breath here just to begin to breathe some of that in. Placing your hand back down if it's on your heart. Taking your deepest fullest breath of the day all the way down through the belly to the toes. Healing yourself with whatever it is you need. When you're ready wiggling the fingers and the toes perhaps stretching the arms long above the head. Relaxing the arms back at the sides. Thank you for meditating and listening with me. Remembering that this beautiful listening practice is always available at any time even if it's just for three breaths three seconds.

Reviews

Such a beautiful mindfulness practice !! Thank you 💜