Take a moment to sit in your chair.
Sit up straight and strong.
Pretend right now that you're a ninja or a spy.
Your only job is to sit and see what you notice around you.
See how quiet you can be,
Whatever you are pretending for just a moment.
Soon you'll hear a bell.
See if you can listen to the sound of that bell all the way through to its end.
How long can you hear it before it's gone and all is quiet again?
Now pretend again you're a spy or a ninja and see how quiet you can be.
Let's try that again.
When the bell sounds,
Listen to that sound all the way through to its end.
And now pretend again to be a spy or a ninja.
Place it and notice whatever there is around you.
Now listen to all the sounds nearby you in the room.
See how many different ones there are that you can hear.
If you start thinking of something else,
That's fine.
When you remember,
Start listening to the sounds again.
What are you thinking about right now?
It's not a problem,
But come back again to paying attention to sounds that you hear.
Now listen to sounds far,
Far away.
What's the most far away sound you can hear right now?
And now come back again and listen to sounds close to you.
Maybe there's a clock or a chair squeaking.
Maybe someone else is talking or giggling.
That's all fine.
Now we will listen to one last bell until we can't hear it anymore.
Now open your eyes.
See what you can hear while you start with whatever is next for you in your day.
