Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet.How To Do This Practice:<ol>
<li>
Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle.</li>
<li>
Bring Your Attention to the Present: Take a few deep breaths. Let go of to-do lists or distractions, gently arriving in this moment.</li>
<li>
Tune In to the Sounds Around You: Begin to notice the soundscape of your environment. Near or far, loud or soft. Don’t judge or label the sounds, just hear them.</li>
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Notice Background Silence: Beyond individual sounds, sense the quiet in which all sounds arise. This isn’t just an absence of noise, it’s a felt sense of stillness.</li>
<li>
Soak in the Quiet: Rest your awareness in this space of quiet. Let it wash over you, soften you, and bring you back to yourself.</li>
<li>
Gently Return: When you're ready, bring small movements back to your body. Wiggle your fingers or stretch. Open your eyes and carry this quiet awareness into the rest of your day.</li>
</ol>Scroll down for a transcription of this episode.Today’s Happiness Break Guide:Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening. Learn more about Shukman’s work: <a href="https://henryshukman.com/about">https://henryshukman.com/about</a>Order his book, Original Love: The Four Inns on the Path of Awakening: <a href="https://tinyurl.com/mwv5cuxr">https://tinyurl.com/mwv5cuxr</a>Related Happiness Break episodes:A Mindful Breath Meditation: <a href="https://tinyurl.com/mr9d22kr">https://tinyurl.com/mr9d22kr</a>A Meditation for When You Feel Uneasy: <a href="https://tinyurl.com/4x27ut3p">https://tinyurl.com/4x27ut3p</a>Find Calm When You Can’t Clear Your Mind: <a href="https://tinyurl.com/3u8k2j8h">https://tinyurl.com/3u8k2j8h</a>A Meditation on Original Love and Interconnectedness: <a href="https://tinyurl.com/ye6baxv3">https://tinyurl.com/ye6baxv3</a>Related Science of Happiness episodes:How To Tune Out The Noise: <a href="https://tinyurl.com/4hhekjuh">https://tinyurl.com/4hhekjuh</a>How To Show Up For Yourself: <a href="https://tinyurl.com/56ktb9xc">https://tinyurl.com/56ktb9xc</a>How Holding Yourself Can Reduce Stress: <a href="https://tinyurl.com/2hvhkwe6">https://tinyurl.com/2hvhkwe6</a>Follow us on Instagram: <a href="https://www.instagram.com/scienceofhappinesspod/">@ScienceOfHappinessPod</a>We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.Find us on Apple Podcasts: <a href="https://tinyurl.com/2p9h5aap">https://tinyurl.com/2p9h5aap</a>Help us share Happiness Break! Leave a 5-star review and share this link:<a href="https://tinyurl.com/2p9h5aap"> https://tinyurl.com/2p9h5aap</a>Transcription: <a href="https://tinyurl.com/3bs7udur">https://tinyurl.com/3bs7udur</a>

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