Simple Hearing Meditation

Simple guided meditation using the sounds in your environment as a way to ground you in the present moment.

Transcript

In this meditation, We're going to use the sounds in our environment as our focal point. We'll ease into it using the breath as a gateway. So go ahead and just find a comfortable seated position, Sitting up straight and tall, Your hands resting gently in your lap, Just grounding yourself, Noticing the earth beneath you, Your feet planted on the ground, If you're in a chair, If you're sitting on the floor, Just noticing that the earth is carrying you. So begin by centering your attention on the breath. Just bring some awareness to your breathing without any sort of attempts to change your breath. Just noticing wherever the breath is most predominant and simply follow the natural breath, Either through the sensation or the rise and fall of your chest, Or perhaps there's even a visual experience of the breath entering and leaving your nostrils. So just begin by following your breath for a few minutes. Now we're going to move our attention from the breath to the sounds in our environment. Often when we're meditating, We get distracted by the sounds that are around us, But in this meditation, We're actually going to use those sounds to our advantage as a point of focus, A way to concentrate and turn our attention. So you continue to breathe naturally and just expand your awareness outward. And bring your full awareness to every sound that you can detect in your environment. There may be sounds coming from within, Perhaps a faint heartbeat, Perhaps the sound of the breath, Perhaps there's sounds in your home, In your environment that you're noticing. And get really specific. See what you can detect that maybe you weren't aware of before, Perhaps the hum of a kitchen appliance or a light. And the same as we do with our breath, There's no need to grasp the sound or to attach to it, But rather just cradle it, Be aware of it, Allow it to pass in and out of your consciousness. Perhaps you're noticing some sounds outside. Maybe there are welcome sounds like birds chirping. Or perhaps there are sounds that typically might frustrate you or feel irritating, Like leaf blowers or traffic. But as we notice the sounds and as we become aware of them, We can simply note them as part of our awareness and then let them go. There's no need to judge them, To react to them, Or even name them. They can simply be a part of your full experience. If you find yourself getting tense, Simply take a deep breath and just relax your body, Relax your shoulders, Relax your face. You can always return to your breath as a reliable anchor. Your only job here is just to hear, Just to be. Like thoughts, We allow the sound to move in and out of our space, In and out of our awareness, Like clouds floating by, Sensing whatever is in your environment without needing to change it, But remaining open and aware. That's the reason why we make choices that really affect our understanding and our awareness. You and like with breath meditation you may find that your thoughts are drawn a particular way where you're getting hooked into a sound or hooked into a pattern of thinking as we do with the breath just simply let those thoughts go let those feelings go and come back to the awareness of the sounds in your environment with compassion with love you you you you you and now simply releasing any sounds from your awareness coming back to the breath take a deep inhale a long slow audible exhale another deep inhale and another long slow exhale just releasing the practice letting go of any judgments concerns worries another deep inhale and this time make sure that you can hear your exhale just really releasing allowing your full body to relax and then placing your hand over your heart or hands at prayer at your heart just softly bowing your head and just acknowledging the practice today acknowledging yourself thanking yourself for being here have a beautiful day namaste

Reviews

I enjoyed, feel it will help if I have to do unguided meditation.

Really lovely thank you

Recently fell out of touch with my practice. Simple Hearing Mediatation was a very gentle and beautiful "welcome home!". Thank you. Namaste.

Brilliant I feel free thank you

Thank you for teaching me to use the noises in my environment as a tool and not a distraction. I'd. Ever thought of that before. Your voice is lovely and centering. Nicely done.