Indys Mindfulness Meditation 4

Mindfulness Meditation for Focused Listening

This brief meditation lets us focus our attention on the sounds around us. The beauty of this practice is that you do not need silence. I find this practice helpful when needing a short time out. You may like to set a soft sounding alarm for 5 minutes before you begin.

Often, we use the sensation of the breath as an anchor in meditation. However, focusing on the sounds around you can also be a comforting way to ground yourself. Try this guided practice to gently focus awareness when in need of a moment of calm.

Sitting comfortably, shoulders relaxed softly close your eyes. Breathing should be at a normal rhythm. Start by bringing your attention to the sounds you can hear wherever you are. Is a clock ticking? An open window bringing in sounds from the outside. Birds singing perhaps, a car passing by, muffled voices etc. Take a few moments to really listen to your surroundings.

If any other thoughts arise whilst doing this practice that is okay, that is what minds do. It is perfectly natural. Let the thoughts come and go and bring your awareness back to the sounds you can hear.

Keep going, listening to what is happening around you.

Once the alarm sounds gently wriggle your fingers and toes and gently open your eyes bringing your awareness back into the room.

I hope you enjoy doing this practice and do give me your feedback through the Indy Essence social media links.

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