Welcome.
My name is Elliot and I'll be your guide for this meditation.
This is a mindful listening meditation designed to offer you relaxation,
Alertness,
And presence.
We'll be using the active listening and also breathing as tools to enhance clear presence.
Settle into a cross-legged posture with your hands open facing upward.
Maintain a straight back with its natural curves.
Sit with your face slightly upturned and allow your focus to shift between the eyebrows.
Then gently close the eyes and mouth.
The breath is relaxed and natural and you're just noticing how the body is in this present moment.
Take a long deep breath in through the nose and as you exhale let something go.
Allowing yourself to slip into a natural rhythm with the breath.
You're not trying to feel anything or do anything.
Bring your attention to all the different sounds that you can hear right now.
My voice,
Traffic,
Electrical humming,
A clock.
Simply listening to what's going on around you.
Breathe in holding a quality of awareness.
Breathe out allowing a sense of openness.
Just listening,
Observing,
Noticing,
Not attaching to any particular sound.
All you're doing is listening.
Breathe in,
Breathe out.
How does your body feel?
What's the quality of sensation?
Notice your breath for the next few moments.
Center yourself in this moment.
Take in a few deep breaths,
Filling your lungs full of oxygen.
Notice the sense of being,
The sense of presence.
Be here in this moment.
Not waiting or wanting.
Just simply here and now.
Let go of all expectations.
Let go of all concepts.
There is no such thing as next.
Allow your inner presence to grow.
With each breath allow yourself to go deeper into this experience.
Notice the sense of completeness.
Embrace the stillness and sounds all around you.
A quote now from Gary Hopkins.
Never allow your ego to diminish your ability to listen.
In bringing this meditation to a close,
Come back to a full awareness of the body.
Gently take your own time and when you're ready slowly open your eyes.
See if you can take this quality of awareness and hearing with you into your day,
Into your life as it unfolds moment by moment.
Thank you for sharing your meditation practice with me today.
Namaste.
