Let's prepare to meditate.
Adjust your body so that you are sitting comfortably.
Close your eyes.
Rest your hands on your lap 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 again.
Now when you exhale,
Breathe out with a long sigh.
Do this breathing again 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 forest 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 the different sounds of the forest.
Now let's try to pick out separate sounds,
One at a time.
Focus your attention on the sounds of the birds.
Try to hear just the birds.
If you can hear different types of birds,
Try now to listen just for one.
Try to focus on the call of just one type of bird.
Choose a bird sound with your ears,
Then listen for it to come back each time.
You might find this difficult.
You might find your mind wandering a lot,
And that's okay.
Just keep listening.
Listen carefully now for the sound of the wind.
Focus on the sound of the wind.
Use your ears and your mind now to listen carefully and try to pick out the sound of the water running through a small stream.
Focus on the sound of the water.
In the distance,
Listen for the sound of drums.
Focus on the sound of the drums.
Take a moment now to imagine yourself in this forest.
What might you see?
Who might be with you?
What will you do?
Take a moment now to relax and explore this forest in your imagination.
As our 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 for you.
When you are ready,
Open your eyes.
Now go out and find the magic in your day.
