We’re used to associating meditation with quiet. However, meditation isn’t about blissful silence, nor is it always possible to practice mindfulness in a silent environment. This isn’t an obstacle though; try listening to the clusters of sounds that surround you - quite possibly, you will find out you are able to rest and settle your mind in lively surroundings, too.
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Find below the six steps to practice non-quiet mindfulness!
Step #1. Start by acknowledging the position and posture you are in. You may sitting down, standing, reclining, leaning against a ton of cushions, or just lying down.
Step #2. Now, scan your body in its current position, and your sensations right at this moment. The weight or pressure you’re feeling, warmth, coolness, your pulse. Just notice everything that’s happening with your body with interest and curiosity.
Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.
Step #3. Just relax and breathe. Keep focusing on your breathing, and be aware of your body existing in the present moment.
Step #4. Gradually shift your attention from your bodily sensations to the sounds inside and outside the room you’re in, both loud and quiet, those you are accustomed to and the unusual sounds, the pauses between these sounds, too. Notice these sounds coming and going.
Step #5. Keep noticing the sounds, but don’t “narrate” them, describe them to yourself. Don’t try to make up a story about the sounds, or your reaction to them. Don’t focus on whether you like or dislike the sounds, if you’re surprised or annoyed with the sounds. Just listen to the sounds that surround you right at this moment, acknowledge them coming and going, and that’s enough.
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Step #6. Shift your attention back to your body. Again, notice the position you’re in, the sensations you’re feeling at the moment. Pay attention to your breathing, how you breathe in and breathe out. Take another breath, relax. You are now ready to open your eyes and face the world around you.
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