Welcome.
If you have difficulty hearing and sometimes experience listening fatigue,
Mental overwhelm or self-doubt after hard-to-follow conversations,
This guided meditation is for you.
I know firsthand the challenges it can bring.
Through breath awareness and mindfulness,
We will release tension,
Ease stress and reconnect with the inner steadiness that is always within us.
Let's begin.
Find a comfortable position,
Either seated or lying down.
Close your eyes if that feels natural or keep them softly open with a gentle gaze.
Take a moment to arrive here,
In this space,
In this moment.
Bring your attention to your breathing.
Feel the gentle inhale and exhale,
The natural rhythm of your breathing.
There's nothing to change or control,
Simply observe.
Notice how the breath moves through your body,
Perhaps feeling the coolness of the air as you inhale and the warmth as you exhale.
With each breath,
Allow yourself to settle.
Let go of any lingering thoughts about the past or the future.
Right now,
There's nothing to do,
Nowhere to go.
Just this moment,
Just your breath.
When hearing requires extra effort,
It can be mentally and physically exhausting.
The strain of trying to catch every word,
Fill in the gaps and stay engaged in conversations can build tension in the body,
Especially in the face,
Neck and shoulders.
Let's take a moment to release that tension now.
Start by bringing awareness to your face.
Soften the muscles around your eyes,
Your forehead,
Your jaw.
If you notice your jaw is clenched,
Allow it to loosen slightly.
Now,
Shift your attention to your neck and shoulders.
Are they holding tension from long periods of concentrated listening?
With each exhale,
Allow them to soften and drop,
Releasing any tightness.
Move your awareness down through your arms,
Hands,
Back and legs.
With every breath out,
Imagine releasing any effort or strain.
You don't have to hold anything right now.
This is your time to simply be.
For many of us with hearing loss,
Moments of self-doubt can arise.
Worrying about misunderstandings,
Feeling hesitant to speak up or fearing judgment.
But none of that defines us,
Now or ever.
We are whole.
We are enough.
Exactly as we are.
Take a deep breath in,
Feeling this truth settle into your body.
Breathe out any lingering self-doubt or hesitation.
Now,
I invite you to repeat after me.
My presence is valuable,
No matter what I hear or don't hear.
My presence is valuable,
No matter what I hear or don't hear.
I am confident in who I am.
I am confident in who I am.
I trust myself.
I trust myself.
Let these words sink in as you continue breathing.
Confidence is not about hearing perfectly.
It's about knowing our worth,
Just as we are.
Now,
Let's deepen our awareness of the body and breath as a source of grounding and stability.
Feel the connection between your body and the surface beneath you.
Notice the support it provides,
Holding you with steadiness.
With each inhale,
Imagine drawing in a sense of calm.
With each exhale,
Allow any remaining tension to flow downward,
Releasing it into the ground.
Bring your awareness to your hands.
Notice any sensations,
Warmth,
Coolness,
Tingling or even stillness.
Shift your focus to your feet.
Feel their presence,
Their connection to the earth.
As you continue breathing,
Let your breath be an anchor,
Steady and reliable.
Even when communication feels challenging or the effort of listening becomes draining,
Your breath is always here,
Always available.
As this meditation comes to a close,
Take a moment to notice how you feel.
Perhaps there is a bit more spaciousness,
A little more ease.
Know that this sense of calm is always within you.
You can return to it at any time.
Take one final deep breath in and exhale slowly.
When you feel ready,
Gently open your eyes,
Bringing this sense of calm and steadiness into the rest of your day.
