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“If I had my life to live over again, I would have made a rule to read some poetry and listen to some music at least once every week.” 

Charles Darwin

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2) Listening to Music 

Play a piece of music, the choice is yours on what music.
(slow classical – three minutes or instrumental – up to one hour is recommended).

Make a decision during the time you listen to keep your attention on the piece of music and to stay physically in one place.

When we listen to music it can conjure ideas, thoughts, nostalgia and our mind drifts away from the sound.

In this practice we simply follow the sound as it develops.

We follow the evolution of the music.

We allow our self to be carried along by the sound.

Moving along with the sound, from one moment to the next.

Observe how your mind wanders or you want to physically move somewhere, instead of following these distractions let them pass, bring your focus back to the sound.

Once the piece of music has finished, consciously complete your listening practice and make a determination to listen mindfully next time you are speaking with somebody

1) Introduction and Part 1

2) Listening to Music

3) Listening to a Friend

4) Listening to a Lecture

5) Listening to the City

6) Listening to Nature

7) Listening with Notes