4 December – Mindfulness advent challenge

Friday 4 December, 2020

Do you hear what I hear?

Mindfulness can make us more aware of the beauty around us.

Today we’ll use our sense of hearing to increase our focus and awareness by listening to music.

Walkthrough of today’s practice

Whether you listen to music all the time or hardly ever, mindful music listening can help you slow down and just be in the moment

Mindful listening can be done anywhere, at any time, and with any kind of music.

What musical pieces would you suggest for this practice?

Do you hear what I hear?

Find somewhere cosy and comfortable.

Take a moment to ground yourself: take a few deep breaths and close your eyes, notice your body, where it is and how it feels, any tightness or tension.

Start to listen to the track actively, bringing your full attention to the experience of listening to this particular piece.

Let yourself become aware of the music, without judgement.

Notice which instruments you hear, the tempo and the volume. Notice how it varies and where you hear the music in your body.

Notice any thoughts or feelings that arise, connected memories, outside anxieties. Let any thoughts pass through your awareness and gently return to the sound of the music.

Afterwards, reflect on your experience. Breathe and check in with your body, breath and mind – does anything feel different? Do you feel calmer? Or perhaps happy, or sad, or something else? Just be curious about how it is that is that you can know the way you feel.

This practice helps us slow down and notice the beauty around us, appreciating our world and how we interact with it through our senses.

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