This is a meditation to experience the senses, in particular the sense of hearing.
It very simple and it is accessible to all.
Find somewhere that you wont be disturbed.
This doesn’t mean you need to lock yourself in a dark room away from the world! Just find a place, maybe its a meeting room at the office, a bench in a park or a chair at home.
Whenever you can fit it in, the important thing is to commit to do it.
Anything from 3-5 minutes
1. Set a timer for 3-5 minutes, use your mobile phone stop watch or any device that ets you know how long you have been doing the activity for.
2. Siting in your seat of choice. Make sure the body is comfortable and not under stress i.e. you are in a position you can hold for a few minutes.
3. Rest your hands and feet where they are comfortable.
4. Close you eyes.
5. Listen with curiosity.
Hear the sound coming into your eyes and start by distinguishing what the sounds are e.g. a car driving by, a clock ticking, people talking, birds singing, a clock ticking
Try hearing all the sounds at the same time without getting too wrapped up in anyone sound.
If you find yourself fixating on a sound bring your attention of “curiously hearing” back to sound in general.
If its all a bit hard don’t worry just relax and listen.
6. Open your eyes
Ask yourself a few questions…
– how do I feel right now
– what does my body feel right now
– what did you notice during the activity – what impressions do you have, verbalize them or draw a picture of them. Talk to a trusted friend about the experience and see if it is worth doing again,
If you feel comfortable, add the answers to these questions to the comments of this blog post or contact me I would love to hear how you got on.
Safety and Security
No matter what experience you just had, you have just meditated.
It does not matter if you mind wandered about thinking about school pick-ups or what you will cook for dinner so long as for one moment you had an intent to try and listen – you meditated.
Congratulations, keep it up.
Cartoon head – http://outservemag.com/2011/08/sound-off/
Sitting Girl By Nevit Dilmen (Own work) [GFDL or CC-BY-SA-3.0], via Wikimedia Commons