Listening Mindfully
Sit comfortably in a chair or on the floor with your back straight.
Let your breathing become soft and gentle.
Breathe in. On your breath out, count 1. Continue counting to 10 on each breath out.
Now, picture your favorite place in nature: a forest, body of water, beach…..
Listen to the sounds of nature: birds chirping, waves rushing, wind blowing…..
Listen to all these sounds without any judgment. Notice when you anticipate the next sound, and let this thought go.
Now, focus on your breath.
Finish your meditation with 3 breaths in through your nose and out through your mouth.
During the rest of the day, practice the art of listening mindfully.
The next time someone is talking:
– Listen, observe the thoughts as they arise, and let the thoughts go.
– Notice when you start preparing your reply before she is finished talking. Let these thoughts go.
– Avoid projecting your ideas on what she is saying.
– Watch her eyes while she is talking. Notice any thoughts that arise about her hairstyle or clothes, and let those thoughts go.
Acknowledge that our thoughts frequently are very active, and we often want to anticipate, judge, and defend our point of view.
The heart is the place of no judgment. Listen to your loved ones with your heart.