Hey,
It's Theo,
And let's dive into a mindful listening practice.
How well we listen has a major impact on building healthy communications and relationships.
By bringing awareness to the way we listen,
We recognize judgments as they arrive and do not allow our personal agendas to interfere with our ability to stay open to the perspectives of others.
Whether one is totally new to the practice of mindful listening,
Or a seasoned practitioner,
The intent is to keep our listening ears wide open.
Let's get started.
Do whatever you can to find a comfortable seated position.
Allow both soles of your feet to connect to the floor.
Rest your hands on your thighs and let your shoulders drop.
If you like,
Gently close your eyes or look for a reference point somewhere on the floor where you can return your eyes when they get distracted.
Let your spine grow tall and noble like the trunk of a giant tree.
Take a moment to notice how your body feels.
No sensation is right or wrong.
The intention is to simply notice how the body feels right here,
Right now.
Bring your attention to the flow of your breath.
Simply notice each breath coming into the body as you inhale and leaving the body as you exhale.
If you notice your mind is caught up in thoughts,
Concerns,
Emotions or body sensations,
Know that this is normal.
Notice what is distracting you and gently let it go by redirecting your attention back to the breath.
Now direct your attention to the experience of hearing,
Allowing sounds to come and go just like the breath comes and goes.
Now stretch your listening to the farthest sounds you can hear.
Notice the sounds as they appear,
Linger and vanish.
Gradually begin to focus on more immediate sounds.
Notice these sounds as they appear,
Linger and vanish.
Now direct your attention to the sounds around you and just listen and experience them as they appear,
Linger and vanish.
Let the sounds you hear be the anchor to the present moment.
Finally,
Bring your attention to the sound of your own breath.
Continue to breathe for a few more moments,
Letting the breath come and go as it will.
Notice each breath coming into the body as you inhale and leaving the body as you exhale.
Let each in-breath be a new beginning and each out-breath a letting go.
When you are ready,
Slowly open your eyes if they were closed and take a few moments to check in with yourself.
How do you feel in this very moment?
Remember,
Whatever you feel is perfectly fine.
The idea is to just notice without judgment.
The goal is not to change anything.
Thank you for your practice.
