Listening to the Here and Now

3 Min
Meditation
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Happiness Insight
Happiness Insight Meditations
By tuning into our senses, we can connect more deeply with the present moment, and cultivate the skill of mindfulness. This meditation uses the sense of sound to connect with the here and now, and allows you to improve you focus, reduce anxiety, and alleviate stress. 
From the community
66 reflections
A
Amaury
Mental distractions keep me disconnected
I learned that it is the mental distractions that keep me disconnected from presence. It so easy to forget about being present to the hear and now. But taking this short timeout to meditate on the different sounds that are happening around me is a great way to snap me back to now. What happened 3 seconds ago or even yesterday are now memories. What happens tomorrow is beyond my control. I can only control what is only happening now.
V
Val
Breathing
The first time I felt I really focused, I liked the sounds and was then able to re focus on my breath. It worked well for me at the start of the day when I had a worry on my mind.
A
Adrianne
Layers of sound
I did this meditation as Ophelia passed over - I never really thought about how the many layers of sound come together to build the world around me before
K
Kitkat
Moment ⏳
Sometimes, all we need is to stop and breathe for a moment. Living in this fast-paced world may be tiring due to stress from deadlines. By taking a moment, time starts to slow down like our breathing. A moment, indeed, is what we need.
M
Matt
Day 1
It was hard not to get distracted at times and I did not want others to "catch" me trying this. Need to let that go
C
Christine
I prefer a guided meditation that has less speaking in it, although I did like the sound of her voic
I prefer a meditation that has less speaking in it, although I did like the sound of her voice.
C
Cyndee
Rejuvenated
Feeling under the weather today but this meditation session has lifted my state of mind
S
Savannah
Notice
I learned to stop and just listen to the world around me. Listen to the things I hear everyday that I generally just ignore. And just notice them.
J
Jordan
Push ⭐️😘😁
Often we look for guidance from others. Look with in yourself, when no one is watching is when true character shows. Life is hard it could be your relationships, you not performing well athletically, financial burden, not doing well in school or your work, what ever challenges you face understand it’s a challenge. Seek your objective, make small goals to achieve what you want to accomplish. Be the best you.
K
Kellee
A Walk on the River 11-1-17
This meditation really excited me because I have a picture that goes perfectly with this particular meditation. And, if you listen carefully for a brief second you can hear the the river flowing. I just took this picture recently while on a walk with a couple of friends. Enjoy, the nature. Enjoy November! Hi Everyone!
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Nancy
Listening
Sounds need not distract or annoy. Even the sound of the train and the refrigerator can be calming.
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Shannon
Small breaths
The sounds inside my home we're distracting and hard to listen to. I could hear my roommates bustling around getting ready for the day. Listening to my breath however was very calming and made me feel focused and in touch with myself. I will try to work on breathing out from my mouth as it is tempting to breathe out through my nose
T
Tori
Listen
Everything happens so fast around us that we don't always take a moment to reflect. Just sitting and listening to the things around me... then myself was very comforting.
M
Monique
Resilience
I've learned to let things go and focus on the here and now moments in life
A
Annie
Going Quiet
I can shut off my thoughts and become calm. Releasing my tension by paying attention to what my senses are telling me.
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Suzanne
Quiet
My cat snores and my tummy grumbles. Both rather pleasant sounds.
M
Matthew
A nice quiet mirning
A nice relaxing little session today. Now I can get on with my day!
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Patty
Creak, creak
I was only aware of the teachers voice and the occasional creaking somewhere in my 75 year old house. Very relaxing! 😌
D
Daisy
Bus
Difficult to do a listening session on the bus. Lots of annoying distractions
C
Chris
I have to take time for myself
I learned when I don’t first put the “mask” on myself before putting it on someone else. I lose oxygen and I’m lost.
J
Joshua
Hmm.
I learned today that if I listen to what’s around me and just relax, you notice things that you take for granted.
A
Alton
Earbuds
This is a meditation better served through open air speakers vs isolation earbuds in a fairly sound deadened vehicle.
E
Everett
Spear
Contort the flow and bend the timely tornado Ice love again
D
Darah
Hearing
I like the idea of expanding what you’re listening to and then minimizing it to your immediate space.
C
Clare
Sounds
Tuning in to the sounds all around me resale helped me to be mindful in the present moment and to stop the chatter in my mind
B
Bellame
Restless
Couldn't stop moving itching yawning mind wandering I really struggle with just being at peace and I'm not sure why
M
Mike
Session Breathing
I learned that breathing and focusing on these natural sounds around you can really comfort you and bring you peace.
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Michel
Listening
I learned that I great way to gently nudge your mind back into the meditation is to focus on the sounds around you! I also liked listening to the sounds in my own body.
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Ronald
Listening
It is more difficult to listen than you might think. It is a great focusing mechanism, though.
C
Cay
Sound
As sensitive to sound as I am, this exercise was not enjoyable. I already pick up too much auditory stimuli.
S
Sheikh
Sometimes you cannot get it all out
I got anxiety attacks while driving and sending my family to work. However i was able to conquer it and continue driving without stopping. However the impact is feeling very stressed when i reached my destination I listened to Happiness iNsight and it helped a bit. Maybe from a level 9/10 to 5/10. However as I write this, the stress level is rescuing (3/10) so perhaps a delayed reaction to the mediation or just that i am out of the stressful situation.
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Nancy
Here and now
It’s important to be in the present moment. You never know what you could miss just because you’re mind is consumed with other things.
A
Ava
Breaths & Sounds
Truly I have been stressed due to finals week so I was on a search to find a meditation to ease my stress. I learned to control my breaths and to take breaks and realize that I am okay.
A
Alice
Breathing
I learned that we should pull away from problem and breathe.
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Lindsey
Just listen
It’s a beneficial exercise to focus on the sounds around you that we don’t typically notice. The noises can be seen as distractions or the opportunity to focus our minds and channel our energy.
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Sam
Listening...
I learnt that listening to the various sounds around whether outside the house, inside or within our own bodies is key to mindfulness of self.
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Joan
Listening
Paying attention to sounds outside inside and in my body. Focusing on one or the other or all at once
C
Christine
When calmness calls
All it takes is 3 minutes. I was so frustrated I let negativity get the best of me. I knew it was time for Aura. With the help of my 3-minute session I was able to focus on my inner being — calmness and positivity was restored.
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Jamie
Listening
It’s not as easy as you would think to drown out background noise...tv in another room, someone rattling dishes, dog walking across the floor. I would have to meditate in the middle of the night just for absolute quiet.
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Mara
Noise
I noticed that some noises are calmer than others. So I learnt to focus on the noises that calmed me in my own environment
A
Alex
Listen to your heart
I can’t believe how much I listened to my body. Also my brain asked me to take care of particular parts of me to ensure they don’t fail like in the past
A
Angela
Jan 23
I learned that there are always sounds around me and it drives me nuts and I can't focus on anything.
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Erika
Peace
As i shut off my mind from every distraction and just focused on my breathing and then on the sounds around me, i felt a sense of serenity that i haven’t felt in a few days. I am always uptight and anxious and it’s nice to kind of just kick back a little bit even just for 3 minutes.
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sarah
noises
i can hear a lot of noises from my apartment, it makes me really listen to what’s going on around me in the moment
C
Craig
Excellent
Excellent meditation, focusing from sound to sound is so calming. My favourite one by far
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Lizzy
Session 5
I learned that closing outside noises is the best way to truly feel one hundred percent zen
C
Camila
Here
I learned that everything is so simple when you feel it alone. If you just hear something, it seems a lot less complicated if you where looking it at the same time.
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Tammy
Here and now
Unfortunately, I could not hear anything outside since my dishwasher is very noisy. I still could hear and distinguish other noises to keep me attentive and engaged. Great exercise in mindfulness.
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Kerstan
Day 5
While listening to the noises inside my house I became aware of the drip of water as well as the click of my clock. Both of these sounds were very calming when you narrow in on them, but I did find it difficult to focus my attention and not allow my mind to wander. I think often we have so many things going on in life that we are unable to shut off all our thoughts for even just a few seconds at a time. It's definitely very helpful when we are able to though and i plan to try and do so more often.
T
Tommy
Sounds
I learned that some noises are more overbearing than the others, however, it is possible to block out the louder noises with the softer ones just by using a little focus.
H
Harvey
Listening to the hear and now
Being a Tinnitus sufferer I probably should have skipped this practice as it had the reverse affect for me to relaxation
B
Blair
Sounds
I learned that really only listening to the sounds around me and then to the sounds within me, helps bring me into the now. I struggle with this, I am always looking ahead and thinking/planning for the future. I wish I could have a greater sense of living in the now more often. This meditation really helped.
C
Courtney
Present
I have to be present. I must stop focusing so much on the what was, what could have been, and what could be and live for myself in the now.
M
Markus
Listening
Noticing the small things around u and appreciating the lil things that go unnoticed during our stressful fast paced lives
O
Olivia
Rain
The sound of rain against my window made this session even more relaxing. This is a great session to learn to appreciate sounds
J
Joyce
Concentric circles of sound
I liked practicing expanding and contracting my sound focus, first to even past my house walls, then to within myself, to my core heartbeat, then to all sounds together- the full here and now of my present sound experience, then to become one with it all. Namaste
S
Shirley
Is this what mindfulness is?
I feel so relaxed. I could feel everything and hear everything and I was alive in the moment.
A
Angie
Listening
I learned that if I’m still and present I can here more. I was able to reflect on my own actions of hurrying and was pleased to just be.
J
Joyce
Hmm
I didn’t get much out of this one. 😩😩 I feel more anxious actually.
J
Joseline
Relaxed
Since it was a stressful day, I always look forward to meditation. This helped me relax and stay calm
B
Brandon
Helped a bit...
This really helped me clear my mind. I am now feeling more positive than before.
M
Marisa
Day 89
When i did this exercise i was in an area that was very quiet so i really had to focus and listen to find sounds that where outside the building and i enjoyed that
E
Erica
Heartbeat
I can def feel my heartbeat this am. Its an interesting sound because i used to think of it as calming but now with the arrhythmia its been such a source of stress 😕 i hear it this morning though and am reminded that it still beats, that its strong, and there are so many things it can accomplish. 💪🏽
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Itzani
First session
This was my first session and I feel relaxed and can’t wait to continue to better myself and my aura!
JW
J.W.
Here and now
plan for the future save for a rainy day harness the tremendous power of delayed gratification... But above all else, Be here now. It is all any of us really have it will be tomorrow in the blink of an eye
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Lindsey
Quiet
It is so quiet in my house that it took patience and focus to really hear sounds then when there is a sound it seems so much louder when you are concentrating on it.