Today,
We will cultivate the art of truly listening and being present in conversation.
Listening mindfully can enhance the quality of our relationships and help us connect more deeply with others.
In this practice,
You will learn to listen not only with your ears,
But with your entire being,
Open,
Aware,
And non-judgmental.
You can begin this by finding a comfortable and quiet space where you can sit,
Lie down.
When you feel ready to,
You can close your eyes and take one deep breath,
Inhaling through your nose,
Exhaling out,
Releasing tension,
Releasing distractions.
As you begin to settle,
Allow yourself to be present with this moment.
Invite the idea that there is nowhere else to be and there's nothing else to do.
Now bring your attention to your body.
Notice any areas of tension,
Any areas of discomfort,
And without judging,
Just simply acknowledge that they are there.
And with your breath,
You can imagine you're drawing in calm,
Peaceful energy.
And as you breathe out,
You can visualize releasing any physical or mental tension you may be holding.
Now begin to expand your awareness outward.
So without opening your eyes,
Just notice the sounds around you.
These could be distant,
These could be nearby.
Allow the sounds to come to you naturally.
Simply listen.
If your mind begins to wander or label the sounds,
Whether they're thoughts about the sounds or judgments,
Just bring your attention back to the experience of hearing.
Invite these sounds in to your meditation.
In this stillness,
Maybe you can bring to mind a recent conversation you've had or you're about to have.
Imagine yourself in this conversation.
Notice the voices,
The tone,
The rhythm of their words.
Notice how their speech rises and falls.
Maybe how their emotions might be conveyed through the tone of their voice.
In this practice,
Rather than preparing your response or thinking about what to say next,
Just focus entirely on the person speaking.
Let yourself fully listen,
Not only to the words,
But to the emotion behind the words.
See if you can tune into the energy of the conversation.
If your mind starts to judge or criticize the words being spoken,
Just gently let these thoughts go and just simply bring your awareness back to the present moment.
As you continue to practice listening,
Remember mindful listening involves suspending all judgment.
We're not listening to respond,
But simply to understand.
Whether the words you're hearing are pleasant,
Neutral,
Or even difficult,
Invite yourself to listen without labeling them as good or as bad.
If you notice any judgmental thoughts arise,
Thoughts like,
Well,
I don't agree with that,
Or that doesn't make sense,
Simply acknowledge them and return your attention to listening.
Let the words flow freely without needing to change or fix anything.
You may notice that by listening in this way,
You feel more connected,
Grounded,
Present.
This is the power of mindful listening.
As you come to the end of this practice,
Just take a moment to reflect on your experience.
Notice how your body feels.
Do you feel more calm,
Present?
Gently bring your awareness back to your breath.
Taking a deep breath in.
And as you go about your day,
Remember the practice of mindful listening.
In each conversation you have,
Invite the ability to listen deeply,
Fully,
And with compassion.
Allow yourself to be present with others,
Honoring their words,
Their emotions,
And the moment of connection.
When you're ready,
You can slowly open your eyes,
Carrying the presence and attentiveness of mindful listening with you into your day.
