Mindful Listening In Silence

Welcome.

I'm very glad that you are here.

My name is Elke and I'm from Esteem Consulting Coaching Mind.

It's wonderful that you take your time now for yourself and for this exercise in Mindful Listening.

Assume an upright position,

A dignified posture.

Adjust your posture and breathe deeply through your nose and out through your mouth a few times with me.

Now let the breath flow naturally in its own rhythm.

Feel your belly rise and fall and now come fully into yourself.

If you like you can close your eyes now to concentrate on listening.

If you want to keep them open,

Direct your gaze downwards in front of you.

Now notice the sounds in your surroundings.

Notice and observe them internally without naming them,

Without judging them.

Which sounds do you hear immediately?

Which sounds do you hear only gradually?

What sounds do you hear that are farther away?

What sounds do you hear that are very close?

Are there sounds coming from within you?

Just observe and perceive.

There's nothing to do and nothing to achieve in this exercise.

If you notice that your thoughts are getting caught up in the sounds of all lost,

Bring your attention back to the listening.

Are there also quiet moments between the individual sounds that you can perceive?

Can you hear the silence that lies beneath the sounds?

Now take your hands and hold them to your ears.

How do the things that are farther away,

How do the sounds that are very close sound now?

Can you notice a difference in the quality of listening?

Are there differences in the volume or intensity of the sounds?

Or can you perhaps perceive sounds that you didn't hear before?

Even if you don't notice a difference,

That's perfectly fine.

That's okay.

Stay for a moment with your hands on your ear and notice what's happening in this moment.

Now finish this exercise.

You can move your hands and toes.

Stretch and extend.

Do any movement you feel like doing right now.

Gently open your eyes.

And bring this awareness of perceiving the sounds in your environment into your everyday life.

Thank you.

Goodbye.