Basic Listening Meditation

This is a basic listening meditation, which is the perfect way to wind down at the end of the day. It will help you relax and let go of stress, anxiety and help you live "at the moment" in a more mindful way. There's a little breathing work here and it just has a calming and tranquilizing effect on the listener.

Transcript

And this one is called the Basic Listening Meditation.

Sit comfortably in whatever position works best for you.

If you wish,

You can put on your favorite slow and gentle instrumental music.

I love Michael Jones and his album,

Pianoscapes.

Let your eyes close gently.

Invite your body to relax and release into the ground,

Cushion or chair.

Let go and accept the non-doing of meditation.

Sense your breath and listen closely.

Breathe in through your nose.

Feel the rise and fall of your chest and abdomen.

Let your attention settle where you feel your breath most clearly.

Do not control your breath,

Just allow it to be what it is.

That was great.

That was great.

Now take in another deep breath in through your nose and breathe out slowly and evenly through your nose or mouth.

And let's do that again.

Another deep breath,

Inhalation through the nose and breathing out slowly in a very relaxed way.

And once more for safety,

A beautiful cleansing breath in through the nose and exhale through the nose or mouth.

Sit for a few moments and just be aware of what is present.

You can continue listening to music or just keep taking in some deep breaths through your nose and out through your mouth.

And as you gently open your eyes,

Try to carry your mindfulness into your next activity.