Outside In Meditation

This Outside In meditation is an exercise in hearing and feeling what is around you to relax. You will start by paying attention to noises far away and slowly shift focus to your own breath and heartbeat. I recommend you practice this exercise in safe place outside and listen to the audio without headphones. It takes less than 5 minutes, give it a try!

Transcript

Get comfortable.

Close your eyes and notice what you hear,

A combination of noises near and far.

Really listen.

How far away can you hear?

Stretch to hear a little farther.

How faint the sounds that fill the background space of our lives unnoticed.

Keep listening.

What do you hear?

An airplane,

A car horn.

Bring your attention closer and closer.

What do you hear?

The wind,

The birds,

A dog barking.

Come closer and closer.

As you listen,

Start to feel the air on your skin.

Feel the texture of your clothes against your body.

When you intentionally shift your focus,

You will notice what has been around you all along.

Come closer.

Listen to the sound of your breath.

Really listen to the ebb and flow.

Feel your belly and chest rise and fall with each breath.

Keep listening.

Find comfort in the familiar sounds of life all around you.

Feel the coolness of your breath on your nose as you inhale and the gentle warmth of the air as you exhale.

Listen closer.

Can you hear your heart beating?

Your body is magnificent.

As you listen and feel,

Your body is working to give you health and life to keep you in balance.

Keep listening to the story your body is telling you.

And know you can always come right here to your breath to find a moment of peace.

Thank you for making the time to take care of yourself today.

Every step you take towards your health matters.

Keep taking those steps because you matter.

Reviews

Did this beautiful meditation while sitting in the park today 😊 blessings to you 🙏

It was wonderful sat outside in my cozy chair it was perfect thank you so much