Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet.
How To Do This Practice:
- Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle.
- Bring Your Attention to the Present: Take a few deep breaths. Let go of to-do lists or distractions, gently arriving in this moment.
- Tune In to the Sounds Around You: Begin to notice the soundscape of your environment. Near or far, loud or soft. Don’t judge or label the sounds, just hear them.
- Notice Background Silence: Beyond individual sounds, sense the quiet in which all sounds arise. This isn’t just an absence of noise, it’s a felt sense of stillness.
- Soak in the Quiet: Rest your awareness in this space of quiet. Let it wash over you, soften you, and bring you back to yourself.
- Gently Return: When you're ready, bring small movements back to your body. Wiggle your fingers or stretch. Open your eyes and carry this quiet awareness into the rest of your day.
Scroll down for a transcription of this episode.
Today’s Happiness Break Guide:
Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.
Learn more about Shukman’s work: https://henryshukman.com/about
Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr
Related Happiness Break episodes:
A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr
A Meditation for When You Feel Uneasy: https://tinyurl.com/4x27ut3p
Find Calm When You Can’t Clear Your Mind: https://tinyurl.com/3u8k2j8h
A Meditation on Original Love and Interconnectedness: https://tinyurl.com/ye6baxv3
Related Science of Happiness episodes:
How To Tune Out The Noise: https://tinyurl.com/4hhekjuh
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
Follow us on Instagram: @ScienceOfHappinessPod
We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.
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Transcription: https://tinyurl.com/3bs7udur
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