The Gift of Deep Listening

How your presence and attention can impact those you love.

1/15/2021 3:17:00 AM

4 ways to build your deep listening skills—and strengthen your relationships in the process

How your presence and attention can impact those you love.

Listening Is an ArtBut deep listening doesn’t come naturally to all of us. It may even seem counter-intuitive in our culture of quick fixes and endless scrolling for fast advice. Brother Phap Huu, a Buddhist monk and an Abbott of Plum Village monastery, explains that “deep listening and loving speech have always been part of our society, from

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spiritualityto psychology to science.” Yet, he says, “what we see, especially today, is that to listen is such an art. When we actually have to be there to listen, a lot of people don’t have that capacity because they don’t have the time and they are not trained. It also goes back to our upbringing. If the parent doesn’t have the time to just sit there and share with the child then they will lose this element in the family, they will lose this element in that child’s upbringing.” Thus, for those of us who were not listened to as children, or who otherwise struggle to be present, this type of listening takes practice.

Learning to Listen DeeplySo how do we practice the art of deep listening? Just as weight training helps us build and strengthen the muscles of our body, practicing deep listening builds and strengthens our capacity to listen. Every day we are presented with opportunities to practice being truly present with others and connecting their experience in a more powerful way. Here are some tips for building your deep listening “muscle”:

Connect with yourself first.One of the best ways to build our capacity to listen deeply to others is to practice slowing down, turning our attention inward, and being present with our own experience—with our own thoughts, emotions, and bodily sensations. In other words, by listening deeply to ourselves and connecting with our own experience, it becomes easier to do so for others.

Make time.Deep listening requires our time. It may be helpful to build regular, intentional time into your schedule to truly be present with people you love. For couples, this could be a once-a-week check-in in which you give each other space to discuss what is on your mind and in your heart, with an emphasis on connection over criticism. For parents, the walk or drive home from school and mealtimes may be good opportunities to check in with your child and simply be present for whatever comes up. Build a routine that works for you and your loved ones, whatever that looks like. The important thing is that we make time.

Minimize distractions (and put down your phone!).Many of us have become master multi-taskers, splitting our attention between multiple tasks and flicking between tabs on our screens. Deep listening can’t be just another tab open; it requires our full mind and heart to show up. Even young children can tell when adults in their lives are distracted, and research shows that parents’ increased distraction can take a toll on children’s development.

10Therefore, it is important to minimize distractions during the time we devote to deep listening. This may mean putting down our phones, turning off the TV, and shutting down the computer; it may mean going someplace away from the hustle and bustle of the office or home. We don’t have to sit in perfect stillness to listen deeply (many of my favorite listening moments have transpired on walks with loved ones), but limiting distractions can help create the conditions for our minds to settle and be fully present.

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Notice the urge to move away (interrupt, fix, distract, move on) and choose to come back.Mindful listening is all about paying attention and noticing, and this includes noticing when tension,anxiety, or distraction arise. Often, these signal a desire to move away from being with the person and towards doing—for example, interrupting, changing the topic, or trying to “fix” the problem. When this tendency arises, simply notice it. Name it silently, “Ah! There’s me trying to fix this,” and gently return to listening.

Be gentle with yourself. Many people didn’t experience deep listening in theirchildhoodand enter adulthood with a limited capacity for listening to and being with others’ emotions. We tend to fall back on the communication styles and habits that we experienced in our family of origin, even if these are unhelpful in our adult relationships. Notice when these old tendencies are present and appreciate that it takes time to learn to communicate differently. Thankfully, deep listening does not require perfection; it requires awareness—and a willingness to practice coming back “home” to those we love again and again.

References[1] Korff, J. (2019). Deep listening (dadirri). Retrieved from[2] Winfrey, O. (2010). Oprah Talks to Thich Nhat Hanh. Retrieved from

[3] Geller, S. M., & Greenberg, L. S. (2012). Therapeutic presence: A mindful approach to effective therapy. American Psychological Association.[4] Duncan, L.G., Coatsworth, J.D., & Greenberg, M.T. (2009). A Model of Mindful Parenting: Implications for Parent–Child Relationships and Prevention Research. Clinical Child and Family Psychology Review, 12, 255–270.

[5] Ainsworth, M. D. S., Blehar, M. C., Waters, E., & Wall, S. (1978). Patterns of attachment. Hillsdale, NJ: Erlbaum.[6] Maccoby, E., & Martin, J. (1983). Socialization in the context of the family: Parent–child interaction. In P. H. Mussen (Ed.), Handbook of child psychology (Vol. 4). New York: Wiley.

[7] Cassidy, J., & Shaver, P. R. (Ed.). (2016). Handbook of Attachment: Theory, Research, & Clinical Applications (3rd ed.). New York: Guilford Press.[8] Easterbrooks, M., Bureau, J., & Lyons-Ruth, K. (2012). Developmental correlates and predictors of emotional availability in mother–child interaction: A longitudinal study from infancy to middle childhood. Development and Psychopathology, 24(1), 65-78. doi:10.1017/S0954579411000666

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[9] Gottman, J. M. (2011). The science of trust: Emotional attunement for couples. New York: W W Norton & Co. Read more: Psychology Today »

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Could you repeat that? I wasn’t paying attention ❤️ this sentence - “You listen with only one purpose: to help him or her to empty his heart.”