Make your way into a comfortable seated position.
This may be on the ground,
Sitting in a chair,
On a bench,
Wherever feels most comfortable for you at this present moment.
Close your eyes,
Slowly deepening your inhales and slowly deepening your exhales.
As you feel the ground beneath you and you feel the air around you,
Begin to listen.
Listen to the cars driving by,
The trains and buses passing along.
Listen to the sounds of people,
Their conversations and movements as they are getting on with their day.
Listen to the beautiful sounds of nature,
The birds chirping,
Insects calling.
Listening to the sounds of life happening around you.
And now,
Begin to guide your attention internally,
Listening to the sounds of your own inhales and your own exhales,
Rolling in and out like the waves of the ocean,
Like the ebb and the flow of the tide.
And now,
Guide your attention even more internally,
Listening to the sound of your heart beating,
Listening to the sounds of life happening from within.
Inhale through the nose,
Soft,
Easy exhale out of the mouth.
Twice more,
Inhale fully,
Long exhale.
Inhale,
Easy exhale.
Taking your time,
Slowly open your eyes.
