Awareness through hearing: a three-minute exercise

All experience is embodied!

I feel like shouting that from the rooftop right now after several days of learning from and working with Bryan Mahan, Somatic Experiencing Practitioner.

There is no separation of body and mind except the one that the mind makes. When that happens, it’s called “not being in your body”. It’s also beginning to dawn on me that perhaps that is what “ego” is—and that is my mind playing and making busywork!

This may be a complete no-brainer (hah!) to you, but I can tell you that most people do not fully inhabit their bodies.

So here’s a three-minute experiment that could be quite profound in you experiencing life-as-it-is:

Use a timer. Spend one minute listening to actual sounds in your external environment. Notice whatever sounds enter your ears, even the background noises like the air conditioning that you usually tune out, as well as voices, TV, whatever, in the foreground. Notice sounds coming in your left ear and sounds coming in your right ear and sounds coming in both ears. Notice changes in sounds, rhythms and silence and pitch, as well. If your attention wanders, quickly bring it back to just listening.

After the minute is up, check in. What is the state of your bodymind?

Now spend one minute listening to your internal sounds. Swallow and notice the sound. Notice the sounds of your breathing, inhaling and exhaling. Notice your stomach rumbling. Is there a constant internal background noise? Do you have a sense of hearing your heartbeat or pulse? Notice pauses and rhythms.

Check in. What are you feeling? How are you experiencing yourself?

Now spend a minute letting your mind operate as it usually does. Notice your internal dialogue. Notice the quality of the dialogue. Is it wandering? Choppy? Inquisitive? Doubtful? Opinionated? Judgmental? Are there pauses, or is it constant? Is there a voice? If so, whose?

Check in. What’s happening?

I can tell you what my experience was.

After the first two exercises, I felt calm and present in my body. My mind thought, “I like this really hearing. There’s a lot of richness there. I feel happy.”

After the third exercise, I felt separate from my environment, with very little body awareness. I felt not present. I felt caught up in the future (“What’s for dinner?”—even though I’m not hungry at all) or the past (“Whoa, that was a bad experience”). My mind evaluated, “I don’t feel very calm or happy when I’m in my head like that.”

Now I could certainly write a long blah-blah-blah about this experience and what it “means”. I’m not.

I’d rather that you just let your experience speak to you itself. What literally makes you happy?


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