5-Minute Deep Listening Reset

Time needed: 5 minutes

Setting: Any situation requiring presence (conversation, meeting, teaching)

Purpose: Cultivating genuine connection through mindful listening

1. Listening Preparation (60 seconds)

What: Place feet firmly on ground, uncross arms, soften facial muscles. Take three breaths while silently saying "open to listening" on each exhale.

Notice: Any preconceptions or judgments arising, urge to respond/fix, physical tensions

Why: Creates receptive state, reduces reactive responses, establishes listening presence

2. Full-Body Listening (180 seconds)

What: As other person speaks, consciously:

- Let eyes softly focus on them

- Notice their tone and pace

- Feel your feet grounding you

- Track any urge to interrupt

- Notice when mind wanders and gently return

Notice: Where attention goes, physical responses to their words, impulse to speak

Why: Deepens connection, improves understanding, builds relational awareness

3. Integration Pause (60 seconds)

What: Before responding, take one breath. Silently note one thing that struck you about what they shared.

Notice: Quality of silence, any shift in understanding, genuine curiosity arising

Why: Honors what's been shared, allows deeper processing, enables thoughtful response

Closing: Offer brief non-verbal sign of attention (nod, smile)

Notice: Quality of connection established

Why: Acknowledges shared moment of understanding