ACTIVE LISTENING

Meditation Variety for Individual Needs

According to a meditation coach training program, various meditation techniques cater to different preferences. This highlights the importance of exploring diverse practices to find the most suitable one. Among these techniques, “Active Listening” stands out for its unique approach, as detailed in the book “Sensory Perception Training” by JC McDonald and Karl Welz.

Active Listening: A Focus on Sound

Active Listening meditation deviates from traditional methods by utilizing a specific breathing pattern followed by a focus on white noise. Here’s briefly how it works:
1. Relaxation Induction: Participants begin by creating a relaxed state, potentially using techniques like autogenic relaxation as advocated by Welz in other works.
2. Breathing Retention with Release: After achieving relaxation, a deep breath is taken, held for 10 seconds, exhaled, and then held again for 10 seconds. This cycle is repeated with progressively longer breath holds (15 seconds, 20 seconds, and 25 seconds). During the final cycle, the breath is held on exhale for a slightly longer duration to induce a brief, controlled panic response.
3. Chemical Shift and Focus:  This intentional panic response, followed by the relief of inhalation, is believed to trigger a release of specific neurochemicals within the body. This chemical shift is thought to promote a particular physiological state conducive to meditation.
4. Focus on White Noise: Throughout the practice, participants keep their eyes closed and focus their attention solely on the white noise, gently redirecting their awareness back to the sound when their mind wanders. The goal is to maintain this focused listening for at least 10 minutes.

Benefits and Applicability

Active Listening meditation offers an alternative for individuals who find focusing on internal sensations like breath or visual stimuli challenging. The technique leverages a natural biochemical response to potentially induce a state of heightened mental alertness while achieving physical relaxation. Although the technique is safe it’s best to be guided by an experienced meditation coach.

Regularly practicing active listening can help reduce anxiety. This is because active listening combines techniques like focused breathing and concentration, which can improve your self-control and mental focus. In turn, focused breathing increases oxygen to your blood, promoting relaxation by calming your nervous system and stimulating the release of endorphins, hormones known for their mood-boosting effects.

Note on Chemical Reaction
While the text mentions a “chemical reaction” causing a panic response, the specific neurochemicals involved and their precise effects require further scientific exploration.
There’s likely not a single chemical involved, but rather a cascade of responses triggered by hypoxia.

Fight-or-Flight Response: When oxygen supply is limited, the body releases hormones like adrenaline and cortisol to increase heart rate, breathing, and blood sugar levels, preparing the body for a stressful situation. This can explain the panic-like feeling during the breath-holding phase.

Neurotransmitter Release: Limited oxygen can also affect the release of neurotransmitters like dopamine and serotonin, which can influence mood and alertness.