Hello and welcome to the Busy Parents Listening Meditation.
I'm your guide,
Susan Zivcek.
This meditation can be used on its own or in conjunction with my book,
The Busy Parents Guide to Mindfulness,
Simple exercises to help you parent with wisdom and joy.
So let's get started with our listening meditation.
Find a comfortable seated position and make any adjustments to make sure you feel supported.
Close your eyes and bring your attention inward and set an intention to spend this time in quiet,
Receptive listening.
Take a deep breath and on the out breath let it go and another nice deep breath and let that go.
One last deep breath,
Hold and let that go.
Now bring your attention to the feelings of your breath in your body.
Perhaps the sense of your chest rise and fall.
Perhaps feeling your belly moving in and out or the feeling of the breath in your throat,
The air as it passes into your nose.
Just notice those natural sensations of your breath in and out and bringing your attention now to your hearing,
To the sounds in the room.
Noticing the sounds coming and going,
Aware of the far away sounds,
Quiet distant sounds,
The sounds in the room and the very close by sounds,
Like the sound of your own breathing.
Simply notice,
Allow the sounds as they come and go,
Noticing the whole soundscape,
All the sounds around you,
Curious and open,
Listening to the sounds,
Aware and receptive of the quiet sounds,
The distant sounds,
All of the sounds,
Sitting open as the sounds come and go,
Allowing the sounds,
No need to get attached,
Simply coming and going,
Listening with open awareness,
A wise and open,
Receptive listening,
Aware of the sounds,
Open and listening.
If thoughts come and go,
Allow them to drift on,
No need to get attached,
Returning to the open awareness of sound,
Allowing the sounds to come and go,
Listening,
Open,
Curious,
Receptive and returning now to your breath,
The sounds of your breath,
The feeling of your breath in your body,
Coming back now,
Opening your eyes,
Becoming aware of the room around you and taking a moment to notice how you feel and to sit in open,
Receptive listening and bring this quality of open listening to the rest of your day.
Thank you for meditating with me.
