Welcome to this lightly guided Sounds of Nature meditation.
Please take a moment to make yourself comfortable.
You may choose to sit in a chair or on the floor,
Whatever is more suitable for your body on this day.
If you are holding anything in your hands,
Please place it aside for this meditation and rest your hands gently on your legs,
Either palms up or palms down.
As you get settled with your body,
Begin to feel heavy and grounded and supported in your seated posture.
Feel the chair or floor under you as you start to bring awareness to your breathing,
The breath coming into your body and the breath leaving your body.
If it feels comfortable to do so,
Go ahead and close your eyes.
If you'd rather keep them open,
Gently rest your gaze a few feet in front of you.
As you get settled in your posture,
Begin to rest your mind.
Let go of any thoughts about where you have just been or where you might be headed next and arrive here in this moment,
In this space.
As your thoughts go to the past or jump to the future,
We're going to use sound to focus your attention to bring you back to this moment,
This here and now.
As you settle into your breathing,
Notice the gentle sounds of nature as your breath flows into your body and out of your body.
If your mind wanders away from the sounds,
Kindly point your attention back to the birds,
The chimes and the leaves blowing gently and begin again.
The mind will wander and that is fine.
The practice is just coming back to the sounds you are hearing each time it does.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
The sound of birds chirping.
Gently bring awareness back into your body.
Feel grounded on the chair or floor beneath you.
Feel heavy and supported in your seat.
Stay with your breath as you wiggle about and bring some awareness into your body.
Maybe moving your toes or your fingers as you slowly open your eyes.
And refocus your gaze.
If it feels comfortable to do so,
On your next inhale,
Make this one the longest one yet.
And hold for a few counts before a nice,
Long,
Smooth exhale.
Repeat a few times as you fully experience these next few moments.
Thank you for sharing your practice.
