The mindful listening practice.
So let's get our mindful bodies on.
So if you're lying down on your back,
You're lying balanced and symmetrical,
Your legs are long with your feet resting outwards or perhaps you might like to bend your knees and gently knock your knees together to take some pressure off your lower back or if you're sitting you're sitting open and upright,
Still and strong.
Palms are open resting by your side resting on your lap or resting over your belly and if you haven't already done so please close your eyes and just take a few moments to settle into your body.
Take whatever little movements you need to help you settle and be quiet.
Remember there's nothing else you need to be doing right now and there's nothing you have to achieve during this mindful listening practice.
This is your time.
Now bring your attention to the sounds coming to you from outside the room.
Perhaps you can hear some birds,
Some people,
The wind just listening with a gentle curiosity without judgment.
Just let the sounds come and go.
And now bring your attention to the sounds inside the room,
Just listening with a gentle curiosity.
Allow the sounds to call you into the present moment and I'm going to add some sounds,
A few little musical instruments and some other noises.
You you just listening with a gentle curiosity and sometimes the sounds may sound strange to you but you're just practicing to listen with a gentle curiosity.
Now bring your attention to sounds made by your body.
Can you hear your own breath?
Perhaps you might be able to hear sounds of your digestive system working,
Some gurgles.
Perhaps you might even be able to hear the sound of your heart beating.
Just listening with a gentle curiosity and allowing all the current sounds to call you into the present moment.
And as we come towards the end of this mindful listening practice you might like to take a deeper breath or two to help reactivate and re-energize your body.
You might like to wiggle your fingers,
Wiggle your toes,
Have a stretch if you'd like and when you're ready you can open your eyes.
Thank you.
