006 Meditation: Awareness of Hearing

Dear Listeners , Sometimes when the mind is busy, it is a little easier to rest the attention on the senses-as point of focus. With so much going on in the world, I try to do things to help my mind settle and at the same time reduce over-stimulus (see below). This meditation is a simple introductory practice you can do in the morning or at the end of the day before bedtime. If you do practice with some frequency, it is a good idea to pick the same time every day. Similar to last weeks meditation, you can practice this standing, however it is also possible to practice this laying down. I’d suggest avoiding that unless you have a health condition which makes it challenging to sit or stand (because it’s so easy to fall asleep). When it’s challenging to quiet the mind, keep it short, repeat it often and know this is part of the practice. To decrease over stimulation of the brain, try stopping/reducing TV news (because of the audio/visual delivery method) and only read news papers. This allows you to skim some stories, go in depth on others and monitor exposure to disturbing or sensational topics. While it's good to say informed, it’s equally important to honor the amount of mind-space available to receive information. Research suggests that this practice raises general sensory awareness, supports attention regulation, and can help individuals identify both internal and external auditory experiences, such as background sounds or distressing voices, in a more accepting and less reactive manner. Studies also indicate that mindfulness exercises emphasizing awareness of hearing may enhance cognition and self-regulation, with some evidence of increased focus, improved listening skills, and potentially reduced distress in clinical populations. Overall, cultivating awareness of hearing within mindfulness can strengthen psychological flexibility and foster a greater sense of presence in daily lifeHave an easy week. Feel free to share, subscribe or like this, SL This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe