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Listen Deeply: The Meditation of Paying Attention
When I first sat down to meditate years ago, I thought the goal was silence — that if I could quiet my thoughts, I’d finally find peace. But over time, I realized peace doesn’t come from pushing things away. It comes from listening — deeply, compassionately — to what’s already here.
In this week’s Sit, Walk, Work practice, we explored listening as an act of meditation. The teaching came from Thich Nhat Hanh’s The Art of Communicating, where he reminds us that listening is first a practice with ourselves. Before we can truly hear another person, we have to learn how to hear what’s happening within us.
When we sit down, the first sounds we often notice are internal — the rhythm of the breath, the hum of the mind, the small aches and pulses of the body. We begin by anchoring in the breath, not to escape what’s happening, but to create space around it. The breath becomes a way to listen — to ask, “What’s really here right now?”
From there, the practice widens: breath, body, feeling tone, thought. Like widening circles of sound, each one adds texture to our experience. The tension in the jaw after a stressful meeting. The quickened breath when we remember an argument. The subtle lift in the chest when something softens. We start to realize that everything we feel is communicating something — if we can learn to listen without judgment.
In everyday life, this practice shows up everywhere. When someone cuts us off in traffic and we feel the surge of anger, can we pause long enough to listen to that heat before reacting? When a loved one speaks to us sharply, can we feel our body tighten and breathe through it, instead of closing off? Even in moments of joy — a child laughing, a friend’s kindness — can we slow down and listen deeply enough to let that goodness land?
Listening in this way isn’t passive. It’s an act of compassion. Each time we return to the breath, to the body, to the realness of the present moment, we’re strengthening the muscles of awareness and patience. We’re building the space where peace can actually grow.
And over time, that space becomes a refuge. It’s where stillness meets understanding — the quiet center from which we can meet ourselves and others with genuine care.
So next time you sit, or even when you’re standing in line at the store, take a moment to ask:
“What part of me is speaking right now? And am I listening?”
🕊️
With metta,
Dominic
⏱️ Timestamp Breakdown + Real-Life Applications
(00:01:06) – The Art of Listening notice what your body is saying before you speak or act.
(00:05:01) – Preparing the Body before a difficult conversation, pause and adjust your body — relaxed hands, open chest, steady breath.
(00:07:12) – Taking Inventory at the end of the day, do a quick internal scan — “What’s loud inside me right now?”
(00:08:12) – Listening with Compassion when stressed, try saying silently, “This too belongs.”
(00:09:09) – The Breath as Anchor use the breath to reset between tasks or after an emotional moment.
(00:14:10) – Returning with Kindness when you lose focus at work, return with a smile instead of frustration.
(00:20:41) – Listening to Thoughts before sending that reactive text, breathe and listen — what’s really driving the urge?
(00:25:34) – Building Space and Stillness in conflict, pause. Feel your breath. Let response arise from space, not reflex.
(00:30:28) – Closing with Gratitude after meditation — or even a hard day — whisper to yourself, “Thank you for being here.”
💬 Let’s Reflect Together
* When was the last time you truly listened — to yourself or someone else — without trying to fix anything?
* What part of your inner world tends to get ignored until it “speaks louder”?
* How does your breath change when you’re under stress or feeling defensive?
* What helps you return to the present moment after being pulled away?
* In what areas of your life could you practice listening more — work, relationships, or your own inner voice?
* What does compassionate listening look like for you today?
Share your reflections in the comments—I’d love to hear how impermance is alive in your practice.
Follow me on all the socials
* Substack
* Website
* YouTube
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwork.substack.com
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By Dominic StanleyWhen I first sat down to meditate years ago, I thought the goal was silence — that if I could quiet my thoughts, I’d finally find peace. But over time, I realized peace doesn’t come from pushing things away. It comes from listening — deeply, compassionately — to what’s already here.
In this week’s Sit, Walk, Work practice, we explored listening as an act of meditation. The teaching came from Thich Nhat Hanh’s The Art of Communicating, where he reminds us that listening is first a practice with ourselves. Before we can truly hear another person, we have to learn how to hear what’s happening within us.
When we sit down, the first sounds we often notice are internal — the rhythm of the breath, the hum of the mind, the small aches and pulses of the body. We begin by anchoring in the breath, not to escape what’s happening, but to create space around it. The breath becomes a way to listen — to ask, “What’s really here right now?”
From there, the practice widens: breath, body, feeling tone, thought. Like widening circles of sound, each one adds texture to our experience. The tension in the jaw after a stressful meeting. The quickened breath when we remember an argument. The subtle lift in the chest when something softens. We start to realize that everything we feel is communicating something — if we can learn to listen without judgment.
In everyday life, this practice shows up everywhere. When someone cuts us off in traffic and we feel the surge of anger, can we pause long enough to listen to that heat before reacting? When a loved one speaks to us sharply, can we feel our body tighten and breathe through it, instead of closing off? Even in moments of joy — a child laughing, a friend’s kindness — can we slow down and listen deeply enough to let that goodness land?
Listening in this way isn’t passive. It’s an act of compassion. Each time we return to the breath, to the body, to the realness of the present moment, we’re strengthening the muscles of awareness and patience. We’re building the space where peace can actually grow.
And over time, that space becomes a refuge. It’s where stillness meets understanding — the quiet center from which we can meet ourselves and others with genuine care.
So next time you sit, or even when you’re standing in line at the store, take a moment to ask:
“What part of me is speaking right now? And am I listening?”
🕊️
With metta,
Dominic
⏱️ Timestamp Breakdown + Real-Life Applications
(00:01:06) – The Art of Listening notice what your body is saying before you speak or act.
(00:05:01) – Preparing the Body before a difficult conversation, pause and adjust your body — relaxed hands, open chest, steady breath.
(00:07:12) – Taking Inventory at the end of the day, do a quick internal scan — “What’s loud inside me right now?”
(00:08:12) – Listening with Compassion when stressed, try saying silently, “This too belongs.”
(00:09:09) – The Breath as Anchor use the breath to reset between tasks or after an emotional moment.
(00:14:10) – Returning with Kindness when you lose focus at work, return with a smile instead of frustration.
(00:20:41) – Listening to Thoughts before sending that reactive text, breathe and listen — what’s really driving the urge?
(00:25:34) – Building Space and Stillness in conflict, pause. Feel your breath. Let response arise from space, not reflex.
(00:30:28) – Closing with Gratitude after meditation — or even a hard day — whisper to yourself, “Thank you for being here.”
💬 Let’s Reflect Together
* When was the last time you truly listened — to yourself or someone else — without trying to fix anything?
* What part of your inner world tends to get ignored until it “speaks louder”?
* How does your breath change when you’re under stress or feeling defensive?
* What helps you return to the present moment after being pulled away?
* In what areas of your life could you practice listening more — work, relationships, or your own inner voice?
* What does compassionate listening look like for you today?
Share your reflections in the comments—I’d love to hear how impermance is alive in your practice.
Follow me on all the socials
* Substack
* Website
* YouTube
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwork.substack.com