Let's prepare to meditate Adjust your body so that you are comfortable Close your eyes,
Rest your hands in any way that is comfortable for you Take a nice filling breath in Breathe deeply in through your nose and breathe out slowly through your mouth Do this breathing again Now when you exhale,
Breathe out with a long sigh Continue this breathing a few more times to settle your mind and body You are ready to begin Our brains are amazing machines They can hear the sounds of the city as one sound Or,
If we focus,
We can divide the sounds in our minds to hear just one sound at a time Listen carefully now and try to hear all of the different sounds of the city Now,
Let's try to pick out separate sounds one at a time Listen first for a car horn in the distance Can you hear the gentle chatter of people walking by?
Can you hear the hum of a bus engine?
Listen for the sound of a dog barking in the distance Somewhere,
Somebody's enjoying a little music Can you hear it?
Take a couple of moments now to use your imagination to explore this place Imagine what you would see here What is there to explore?
As your meditation comes to a close,
Draw your attention back to your real body Notice and feel where your body is touching the floor or chair Wiggle your fingers,
Wiggle your toes Take a deep breath Now go ahead and stretch out your body in any way that feels good to you When you're ready,
Open your eyes Now go out and find all that's good in your day
