Meditate Awake

Meditation practice doesn’t always have to be silent. Today, choose a song that you love. Maybe an old favorite, or a track you’ve been hearing a lot lately that always makes you feel uplifted. Settle down in a seated position — either on the floor or on a chair — and use headphones to listen to the music. Close your eyes. And for the duration of the track listen with focused, conscious awareness. Each time your mind wanders, notice it. It’s normal and inevitable that your mind will wander. Allow it to happen and allow thoughts and emotions to come, and to pass. And then gently bring the awareness back to the song. Keep concentrating until the track is over. There is no outcome that you need to achieve from this; nothing you need to do but listen; and exist in this moment, with this music.