'Listening, Feeling, & Being' Meditation (With Introduction)

This guided session will help you to focus on the present moment, reconnect with your body, and regulate. It can be done as a once off or daily sit. This session will begin an instruction, followed by guiding you through 10 slow calm breaths, followed by three minutes of listening, then three minutes of body feeling, and finishing with three minutes of just being. There is a second track uploaded called 'Listening, Feeling, & Being' Meditation (No Introduction) available on my profile as well - this can be used after completing this session.

Transcript

Hello and welcome to the session.

I invite you to take a seat or lay down and get yourself comfortable.

You can close down the eyes if you wish and just take a deep slow breath in through the nose and out through the mouth.

So today we're going to be practicing a variation of mindfulness meditation that I like to refer to as hearing,

Feeling,

Being.

And the way you practice it is this.

You start the session with 10 slow deep breaths.

This is just to help you to settle into the practice,

To calm the mind and the body down.

And then you split the duration of the rest of the session into three equal segments.

In this case we're going to do three segments of three minutes each.

In the first segment,

Hearing,

We're simply just listening to nature,

To the sounds that arise,

To whatever is coming in to our senses,

And just listening without judgment and without filter.

This could be referred to as mindful listening or deep listening or auditory immersion.

So for three minutes we sit and listen.

In the second three minutes we feel.

Just choose a part of your body that holds a lot of physical tension or emotional baggage,

Part of your body that has things to say,

That if you turn your attention to it you start discovering things.

For me that place is often my belly or my heart space.

So in the feeling section you just turn your attention and just observe the physical sensations that arise,

And just observe any mental phenomena that accompany it.

We're just watching.

There are no good or bad feelings,

Nothing to run from or run towards,

We're just watching.

And in the final section,

Being,

We just drop everything and simply sit.

We're not trying to observe anything in particular,

We're not aiming to hold on to good or bad or neutral thoughts or states or anything.

We're just simply sitting and being.

There is no goal other than to sit.

To mark the transition between the sections,

I'll play a little bell and give you an auditory reminder of what section you are in.

So to begin,

I invite you to take 10 slow deep breaths in through the nose and out through the mouth.

Hearing,

Draw your attention to what you can hear without judgment,

Without filter.

Feeling,

Draw your attention to a part of your body and just feel whatever arises,

Without judgment,

Without filter.

Being,

Just simply be.

There are no goals,

Nothing to strive for or move away from.

Just simply sit and be with whatever arises.