Pay Attention

Pay Attention is a gentle invitation to slow down, become present and notice what is already here. Through spacious spoken reflection, subtle music and soundscapes from the natural world, this meditation explores the simple practice of paying attention — to the breath, the senses and the small details of the moment that might otherwise pass unnoticed.
There is nothing to achieve and nowhere in particular to get to. Simply take a few minutes to pause, listen and reconnect with the everyday wonder of being here.

Transcript

Thank you for sharing this moment with us. Before we begin. That there is nowhere to get to. Nothing to achieve. Nothing to fix. Let's simply arrive. Perhaps you might notice that you're already breathing. Without trying. Without effort. Life has been quietly breathing you all day. Perhaps this moment. Is simply an opportunity to notice. . This morning, I was reminded of three simple lines from the poet Mary Oliver. Pay attention. Be astonished. Tell about it. Today. I'd like to begin with just the first. Pay attention. Not because you should. But because this moment is quietly waiting to be noticed. Perhaps there are sounds around you. Some close. Some far away. You don't need to search for them. Simply allow them to arrive. A bird. The breeze. A distant car. The gentle hum of your home. Nothing needs to be different. Perhaps you notice the feeling of being supported by the chair. The floor. The Earth beneath everything. There is nothing you need to hold together right now. Just for these few moments. Allow yourself to be held. One of the things I love most about spending time in nature is that it never asks me to become someone else. The grasses don't hurry. The clouds don't compare themselves. The birds don't wonder if they're singing well enough. They simply belong. And perhaps. . . For these few moments. You belong here too. Exactly as you are. You if something has caught your attention today. Perhaps a sound. Of feeling. A memory. Or simply a breath. There's nothing you need to do with it. Simply notice. Sometimes paying attention. Is enough. Thank you for sharing this moment with me. As you continue with your day. I wonder what might quietly ask to be noticed. Until the next time.