10-Minute Deep Listening Meditation | Hear Your Inner Voice

When you feel into your body right now,

What does it tell you?

You can close your eyes for a moment and just stop whatever you're doing,

Except if you're driving a vehicle,

Of course.

And just tune in with your body,

Wherever you are.

Come to a full stop.

Don't try to continue your movement or do anything.

Just allow yourself to come to a full stopping.

And close your eyes in the posture you're in right now.

And tune in and feel into your body.

How does your body feel right now?

What do you feel in your body?

Some words may come up,

Some descriptions,

Some sensations that arise,

That weren't there before,

You have tuned in.

Seemingly.

Because they were there before.

And now that you've paid attention to it,

Look at the sensations that arise.

At the different areas of your body.

And see the words that came through.

Maybe there's tiredness,

Maybe there's an ache,

There's pain somewhere.

And keep your eyes closed here for a moment and feel into where in your body do you experience that sensation.

Locate that sensation.

If you can.

And pay attention even closer.

Imagine you can zoom in to that area and location.

Zooming in,

Zooming in,

Zooming in.

And as you're zooming in to that area,

Imagine how the pain,

The ache,

Or the tiredness,

Or any other emotion that you feel,

Is becoming more detailed,

And more detailed.

Not necessarily more intense,

But more detailed.

Same way when you're zooming into something,

When you're looking at a flower,

Something.

When you're looking at a flower,

For example,

You pay attention to the flower.

Initially you just see the gross structure and geometry.

Then you're zooming in closer and you pay attention with more alertness.

And all of a sudden there are details.

You see the core of the flower,

The petals,

And how it's constructed,

And its geometrical beauty,

And maybe even the fragrance.

Same way,

Zoom into that area of your body and see the details that are arising.

See if you can make distinct details.

That is not just one sensation.

That one sensation is constituted by many different sensations.

And allow yourself to just pay attention to it and see more and more details.

More and more details.

Maybe you see different forms,

Different colors,

And how the sensation is actually multifaceted.

That it's not just one way you can feel about the sensation,

But there are five different feelings in that one sensation.

And so allow yourself to zoom in further in to that sensation,

And see it,

And hold it there.

Hold your awareness there at the sensation.

And see how by just holding it in your awareness,

It changes.

Not by you having done something,

But just by having paid attention.

And now you can see how powerful and healing it can be to just pay attention to the things that actually ask for your attention in your body.

For the location in your body that asks for attention.

Because there's a message within the sensation.

And it's a personal message to you,

Your body.

Your body.

And as you pay attention to the sensation,

You can receive the message.

And see how just by paying attention and receiving the message,

You can see how the sensation is transformed and optimized into something else.

Not by having tried to change it,

But by just fully having allowed it to be through our attention.

So you can slowly open your eyes.

Open your eyes.

I'd like to invite you to see your experience and maybe take a journal now or later during the day to describe how it felt to just pay attention to the sensation in your body that actually asked for your attention.

Oftentimes our bodies are asking us to pay attention,

Sometimes screaming.

And that screaming is oftentimes a bit too late.

There is something that has already unfolded within our bodies which manifests as illness or sickness or chronic pain.

And so if you want to avoid this balance in the system,

It's about time to pay attention to the subtle cues,

The subtle sensations that are happening in each moment in our body and seeing and checking in if there's something that requires if there's something that requires our attention right now.

And oftentimes when we,

Especially when it comes to pain,

When we feel into pain in areas in our body,

We tend to automatically react towards it with avoidance or we try to push the pain away.

But that we're actually not allowing ourselves to pay attention to the sensation and hence we cannot hear the message and we cannot allow ourselves to let it flow again.

And so it's important to learn that when we pay attention to the point,

To the pain,

That we're not reacting towards it,

That we're not feeling the pain and trying to push it away or avoid it or reason with it.

It is not about being analytical or logical or trying to solve it immediately.

Immediately.

But by noticing that just by paying attention for a certain period of time,

And that can vary depending upon the level of attention you can pay to it and the intensity of attention you can pay to the location in your body,

That it will reveal itself as a message to you.

And so by feeling into it,

You can reveal the thing that it needs the most.

And so by paying attention,

You are already transforming the pain into something else.

And so allow yourself to pay attention to the pain without reacting towards it.

And the reaction could look like,

Oh,

You feel the pain and now you're trying to change it by a certain movement.

Or you try to go into a different posture.

Changing your body's movement or thinking about it,

Distracting yourself with social media,

Food.

And so you can see when there is avoidance with being with yourself and paying attention to the areas that ask for attention,

That the natural automatic response,

The avoidance response is distracting yourself from the pain so you don't need to pay attention to it.

So I'm asking you and inviting you to allow yourself to sit with your self,

The parts of your body that ask for attention,

The sensations that ask your attention and see how just by paying attention it can transform the way you see it,

The way you feel in your body.

And see this as a beautiful modality to nurture your body simply by paying attention,

Nurturing it in such a way that it creates balance.

Because whatever you pay attention to is where your energy is flowing towards.

Whatever you're putting into your mind and hold it there,

Your mind is nurturing that.

And so when you are paying attention to it,

To the pain as it is,

Not just the pain,

Not by reacting it,

Not by thinking that it is something negative,

Not by judging it for something negative and trying to avoid it,

But by just paying attention to it without any judgment,

You will see that it is already changing by itself.

Because now you're paying attention to it and the energy flows towards it.

However,

You don't make a conclusion that it is bad.

You don't push it away and judge it for something negative.

And by that you just hold it.

And so energy is flowing there,

Paying attention without judging it.

And so this is not just for your body.

This is not just a practice you can do when it comes to pain.

This is something you can apply into every area of your life.

To be able to look at something with absolute attention and not judge it,

Not analyze it,

Not trying to put it into a framework or a reason.

So you can allow yourself to explore that part of your mind that is beyond judgment,

That is beyond the analytical part within you.

And this is not about discriminating or saying that our analytical part is bad.

No,

It's about knowing that this is just one capability we have to analyze something.

However,

We have made our analytical mind in such a way that it has become compulsive in our default mode.

So every time we look at something,

We're in a judgmental state.

And so I'm inviting you to bring awareness to that,

And that there are also other ways to perceive than just through judgment and through analyzing.

Allow yourself to explore that part of you that can look at something without labeling,

Without judging,

Without separating between good or bad,

Without like and dislike.

And you will see how by just simply paying attention,

Your life can transform in a beautiful way.

Just by simply paying attention without trying to put things into boxes,

Without trying to label them,

Without trying to judge them.

Just by simply paying attention to things as they are,

To life as it is,

We're entering an intelligence within us that allows us to expand the way we see life,

The way we experience life,

And naturally enter a meditative state.

Because that is what meditation is entering us in.

A meditative state is a state beyond judgment.

So if you are in a state where you can look at things without labeling them,

Without judging them,

Without analyzing them,

Without trying to solve something,

Without separating them and good or bad,

You'll see that you're in a meditative state when you can see everything as it is.

And so when we practice meditation,

Such as the one we just did in the beginning,

When we just pay attention,

We enter into a meditative state.

How long can you pay attention to something without judging it,

Without labeling it,

Without trying to put something onto it?

And so if you allow yourself to just pay attention and see the details,

You will see the more you zoom in,

The more details you will see.

And they're not necessarily good or bad.

Just allow them to see,

Be seen.

Just allow them to be seen without judging them.

And you will see more and more details will arise as you pay attention to something.

Right now you can,

If you think about it,

Anything in your room or even looking at your hand,

You can pay an infinite amount of time paying attention to your hand.

Like if you take for example the next 10 minutes to just pay attention to a certain spot in your hand,

I'm pretty sure every minute you're going to discover something new about that one specific spot on your hand.

Because that is the power of attention.

Something that you've never experienced before,

Something that has never been there in your experience,

Even though the thing was always there,

Is now available to you in your experience.

There's new details that you can experience within that,

Within that same thing.

And so that is how we can open ourselves up in life,

Even through our day-to-day lives,

How we can make our life a beautiful and joyful journey.

Because we see that everything,

Even the most mundane task,

The most repetitive thing in our daily lives that we do,

Can be experienced differently if we pay more attention to it.

That this moment is opening up in a tremendous way when we pay attention.

And it really doesn't matter what it is we pay attention to,

But that we pay attention.

So thank you for being with me today.

I'll see you in the next episode.

Namaskaram.