Mindful listening,
10 minute guided meditation,
Settling into a comfortable position,
Back relatively straight,
Shoulders relaxed,
Grounding yourself into the present moment.
Taking this opportunity to abide in the here and now.
Letting go of what has passed and letting go of what is to come.
Just resting here.
Notice the in-breath and as you inhale,
Allow your posture to adjust.
Allow your chest to open so you can breathe fully and deeply.
And on your out-breath,
Allow yourself to release tension.
Imagine the tension in your body draining into the ground.
We listen to the sounds around us to bring our attention into the present moment.
We start by listening to the sounds furthest away from us.
If we're in a room,
The sounds outside the room.
What sounds can you hear out there?
Whatever the sounds may be,
These are the sounds of the present moment,
Guiding you into the here and now.
When we listen mindfully to the sounds,
We just notice them and we ease our way out of the past.
We let future worries and plans dissolve away.
Bring your attention to the sounds closer to you,
The sounds around you.
What sounds can you hear in the space that you're in,
In the room that you're in?
Sounds of the moment guiding you in and away from distraction.
And gradually,
Gently,
We ease our attention into our body,
Noticing our body just sitting here and paying attention to the sounds within our body.
In particular,
The sounds of our breathing entering and leaving.
Try to follow the subtle,
Gentle sound of your inhalation and exhalation.
Try to become one with this sound.
If our mind wanders away,
Notice this wandering and meet that wandering mind outside by listening to the sounds around you.
If your wandering mind is taking you outside of the space that you're in,
Listen to the sounds there,
The sounds of the present moment,
And then ease your mind back in,
Back into the room that you're in,
And then into your body,
Abiding here,
And then listening once again to the sound of your breathing.
When we listen to the sound of the breathing,
We don't need to change your alter.
We just become one with it.
We just rest with the sound for a short time.
So I'll give you the opportunity now,
Just a few quiet minutes,
To explore this mindful listening practice.
Just from moment to moment,
We keep our attention here to the sounds around us,
To the sounds inside of us,
Abiding,
Not rushing forward,
Not stuck in the past,
Just resting here in air.
And as our session draws to a close,
We set the intention to carry our mindful awareness into our daily life,
To listen to the sounds around us,
To listen to the sounds of nature,
The sounds of the city,
The sounds of music,
The sounds of the people in our life.
Thank you.
