Mindful Listening: A Quick Focused Attention Practice

Hi friend.

Today I want to offer you a quick practice that you can do in any moment.

I hope it will help you to come back to the present moment and feel more calm and settled in the mind and body.

Let's begin by taking a few intentional breaths together.

And setting an intention for this time.

I invite you to bring your attention to the sounds in your environment.

Tuning in with curiosity and openness.

Allowing whatever sounds are here to be here.

Noticing how the sounds change.

When your mind wanders,

As it will naturally do many times,

See if you can bring your awareness back to just listening.

Noticing if your mind is judging.

It's natural for the mind to have preferences.

And how is it to allow yourself to let go of any desire to control these sounds and to relax into what is?

Feeling your feet on the ground.

Sensing into this feeling of supportedness and groundedness.

And as we move to close this mini practice,

I encourage you to notice what feels different now.

Thank you so much for practicing with me.

Take care.