Soundscape: The Park

This #MindfulMinute invites you to experience an auditory scavenger hunt. Close your eyes and focus on the sounds around you in the park—birds chirping, leaves rustling, distant conversations, or the gentle breeze moving through the trees. Tuning in to these sounds can help you feel more present and connected to the environment, bringing a sense of calm and mindfulness to your day.

Transcript

Let's prepare to meditate.

Adjust your body so that you are comfortable.

Close your eyes.

Rest your hands 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 breathing again.

Now when you exhale,

Breathe out with a long sigh.

Continue this breathing a few more times to settle your mind and body.

You are ready to begin.

Our brains are amazing machines.

They can hear the sound of a park 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 of the different sounds of a park.

Now let's try to pick out separate sounds one at a time.

Can you hear the sound of laughter?

Can you hear the happy song of birds?

Can you hear the playful barking of a dog?

Listen carefully for the trickling of a water fountain.

Can you hear the sound of someone skateboarding by?

Listen for somebody playing basketball.

Take a couple of moments now to use your imagination to explore this place.

Imagine what you would see here.

What is there to explore?

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 to you.

When you're ready,

Open your eyes.

Now go out and find all that's good in your day.