A note from Sean
Try this today. In one conversation today, let the other person finish. Feel your feet on the floor while they talk. When you notice yourself drafting a reply, come back to their voice. Then speak slowly, and hear your own words as you say them. If you have a partner and ten minutes, try the full practice on this page: four minutes each, sitting at eye level.
Keep going: What is Mindful Listening? and Cultivate Right Speech With Guided Meditation.
This suits couples, friends, colleagues, and teachers who guide pairs. It asks for some vulnerability, so choose a partner you trust. If the topic is raw, go gently. Stop when you need to.
Here’s a Sample of the “Listening and Speaking with a Partner” Guided Meditation Script:
Dedicated ListeningThis exercise requires a partner. Ask a friend or loved one to join you for 10 minutes of practice. They may be a complete beginner to mindfulness or have a practice of their own.It doesn’t matter!In this exercise, you both will be working with the practice of listening mindfully. Whomever you choose, they should be somebody you trust. The practice will require some vulnerability. The partner who is listening should listen attentively, with a clear mind and no judgment.
Try to be present with the experience of listening, and let go of the need to respond. While listening, you should retain awareness of your own experience as you take in the words the other is saying. Explore what it means to be present while listening. When speaking, practice mindful speech.Be honest, allow yourself to be vulnerable, and observe the words you are saying. Sit down at eye level with your partner. Choose one person to speak first while the other listens. Set a timer for four minutes.
