Try This Listening Meditation to Tune Into Focus
We’ve grown so accustomed to a noisy world — the blaring of horns and alarms, the beeping of notifications, the constant talking from the TV and radio —that it’s becoming harder and harder to rein in our focus. If your attention span has been leaning toward the “goldfish side” lately, you’ll want to try this powerful mindfulness practice that can change the game for busy minds: a listening meditation.
“For many of us, it can feel like the thoughts of our inner world are so loud that we miss the sounds happening all around us,” says Jackie Stewart, a mindfulness meditation teacher on Alo Moves. “The incredible part about shifting our focus to external sounds is that it puts us in direct contact with our immediate environment that’s happening right now and not necessarily where our mind is taking us.” That means that on days when our minds are filled with to-do lists, worries, or never-ending reminders, a listening meditation can help center your attention and ground yourself to the present moment instead of getting caught up in the anxiety and minutiae of the day.
If you’ve found meditation in silence difficult, give this listening meditation a try. You’ll tap into the soundscape of your surroundings to open yourself up to the present moment.
“Taking some time to practice listening can help us shift gears from feeling separate and in our heads to opening back up and connecting to the very world we’re living in.”
Benefits of a Listening Meditation
Deepens your focus in the present moment
Slows down your busy mind
Provides a sense of calm and relaxation
Listening Meditation for Focus and Calm
You can do this listening meditation in any position: standing, sitting, or lying down. Choose a comfortable and supportive position before settling into the meditation.
Close your eyes and start by taking a few slow breaths. Listen to the sound of your body breathing. Breathe in a way that’s slightly deeper and longer than your natural way of breathing, feeling calmer with each exhale.
After a few moments, return to your natural flow of breathing. Tune into the sounds around you now. Depending on where you are, you may notice very few sounds or quite a lot. Maybe the sounds are nearby, or the sounds are more distant. See if you can notice any reactions that arise in relation to these sounds — delight or irritation. Become aware of the push and pull as you relate to the sounds around you.
Now, invite yourself to open up to all of it — the sounds coming and going, your reactions to the sounds coming and going — and let them wash right through you.
When you’re ready, open your eyes and notice if there’s a different quality of connectedness to the environment you’re in. You can even take this practice with you into your day: Anytime you need a moment of peace, tune into the sounds around you and see how powerful it can be in shifting your attention.
Want to practice this listening meditation in an audio format? Practice it at home and on the go with Jackie Stewart’s Listening Meditation on Alo Moves. Access this meditation and more for free with a 14-day trial.