You are now sitting on a bus or a train,
Somewhere where you are of course yourself not navigating a vehicle.
And now gently close your eyes and as best as you can sit upright and comfortable.
And start with noticing how it feels to be sitting in your seat right now.
How does this seat feel?
How does its shape feel on your body?
Soft or hard?
Gentle or not?
Is your back supported?
Just checking in with how it feels to be sitting here right now.
And now bring your awareness to the soles of your feet.
What sensations do you feel?
Buzzing?
Vibrating?
Are there any chults?
Or are you feeling a little bit of a chill?
So resting your attention on the soles of your feet and being curious.
And if your mind wanders off into thinking,
Maybe thinking about the people around you,
Thinking maybe about something that happened at work or something completely different,
Then just notice that your mind has drifted off into thinking and gently returning your attention back to the soles of your feet.
Noticing all the sensations that are present there.
Moment by moment by moment.
Now expanding your awareness to include your whole body sitting here in this train or bus.
What sensations do you notice?
Sensations may be stemming from your own body.
Maybe sensations stemming from the movement of the bus or train.
Chults.
Buzzing.
Vibrating.
If you're sitting on a bus,
Then maybe you can feel the humming of its motor.
And as you're noticing all those sensations,
Notice how they're always changing.
How they're maybe getting stronger as the vehicle speeds up or weaker as it slows down.
So can you notice how you're being pulled against the seat as the vehicle is speeding up and push forward as the vehicle is slowing down?
Noticing all the forces that are having an effect on your body sitting here in this vehicle.
And now,
Letting go of noticing sensations and come to listening to the sounds around you.
What can you hear right now?
Humming.
Voices.
Buzzing.
Maybe the squeaking of the train tracks.
Be attentive and listen to the whole orchestra of sounds around you.
There's nothing else to do right now other than just sitting here and listening to sounds.
And now,
Rest your attention on some constant sound in the background stemming from the train or the bus.
Maybe sounds of the motor.
Maybe sounds stemming from the heater or aircon.
Pick a sound that is constantly there and rest your attention on it.
Listening on this very sound.
Listening.
When your attention wanders off,
Maybe to the conductor announcing a station or a sudden beep stemming from the door or the ringtone of a fellow passenger's phone.
Notice with curiosity that your attention has wandered off and then gently come back to listening.
Now letting go of listening and bring your attention back to your breath.
Sensing your breath.
The in-breath and the out-breath.
Then when you're ready,
Coming back and opening your eyes.
Now just let your eyes contains your dreams,
Your dreams and all the other nice things
