Mindful Mondays: Mindful Listening

F! Feeling Bad, let’s practice mindful listening!

For Mindful Mondays, we are going to practice mindful listening as an observation practice, not for communication; however, mindful observation of the present moment in any form enhances your communication skills naturally. Every time you practice being present and observing what is instead of thinking about what you would like to be, you are creating new neural pathways, or strengthening existing ones, that will enhance your ability to remain present and intentional in all aspects of life.


You are going to focus on the sounds you hear around you.

  1. Find a comfortable seated or lying position.
  2. Take a few cleansing breaths and melt into your posture.
  3. Begin a consistent flow of breath—I usually belly breath, but you can breath normally, too, if you prefer.
  4. Scan the room, noticing each sound you hear.


What I love about observational mindfulness practices is the mind-blowing number of things you notice through your senses that are typically ignored. Our brains take a few seconds to decide what is important and what is unnecessary based on our thoughts, mood, attitude, beliefs, and perceptions. Take the time to noice the whir of the air conditioner, the distant chatter of people walking down the street, and the tick of the clock. Observational mindfulness practices are important for strengthening your ability to experience the present moment as it is, not what you would like it to be or turn into.

As with mindful looking, mindful listening is an especially important skill for those healing from narcissistic abuse and toxic relationships. The foundational damage from gaslighting is lack of trust in what you perceive to be true. Since perception begins with the five senses, it makes sense to start rebuilding and healing with mindful observations of your senses—what you detect is truly in your environment at the present time. Taking time to be present and observe what IS reestablishes the confidence in your ability to know what is real. Mindful listening helps you shed the beliefs, desires, and manipulations that search for what isn’t there so you can be in the presence of what is.

For more information, follow the links below:

The Necessity of Mindfulness: Seeing Things as They Really Are

Turning Sounds into a Meditation Practice

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Disclaimer: This content is intended for educational purposes only. It is not a substitute for mental health treatment. It is important for survivors of abuse to find mental health professionals who understand trauma and abusive relationships. Please seek support from trusted and trained practitioners. This content is not meant to be used by anyone as diagnostic criteria. Permissions have not been granted for anyone to utilize this material as a source to make allegations about specific individuals. Any online content produced by Michelle Minette and F! All That Wellness Coaching is an educational discussion about narcissism which is a descriptive term for tendencies and behavioral patterns. Individuals with narcissistic features or tendencies do not necessarily meet DSM-5 diagnostic criteria. The terms narcissistic and narcissism are used as descriptions of tendencies and behaviors and are not meant as clinical terms.