Hello and welcome to the Busy Parents Mindful Wonder Meditation.
I'm your guide Susan Zivcek.
This meditation can be used on its own or in conjunction with my book,
The Busy Parents Guide to Mindfulness,
Simple exercises to help you parent with wisdom and joy.
So let's get started with our Mindful Wonder Meditation.
As you've probably guessed,
This meditation is a little different.
It would be wonderful if you could start your meditation in a garden or a park or anywhere you can move freely and explore.
In this meditation I invite you into the world with the wonder of a child.
Let's start with three deep breaths.
Nice deep breath in and on the out breath let it go.
Another deep breath in and on the out breath let it go.
One more deep breath in,
Hold and let it go.
Now bringing your attention to the sounds in the room.
Noticing the sounds coming and going,
Far away sounds and the quiet sounds like your own breathing.
Notice the sound of your breath like a secret and moving now to the smells.
Can you smell anything?
Is there anything there to smell?
Take a deep breath,
Whatever is there just notice.
And now moving to your feet on the ground,
Your body against the chair and the feeling of your body sitting and the feeling of the air against your skin.
Is it cool?
Is it warm?
Is there a breeze?
How does it feel?
The feeling of your clothing on your skin.
Noticing,
Curious,
Aware and alive.
And moving your attention now to what you see in the distance,
In the middle ground and now close up.
Noticing the details,
Perhaps the shadows,
The variations in colors,
One thing layered on another.
Those perfect imperfections,
The tiny details that we hurry by.
Notice,
Allow,
Curious and now rise and move wherever it is that draws you.
Move toward the colors,
The shapes,
The textures,
The textures.
Let yourself be drawn to whatever pleases you.
Touch the textures,
Feel them,
See the colors,
The shadows,
The details,
The beauty.
Hear whatever there is to hear.
Notice the beauty of the sounds.
Let your senses play,
Explore,
Free,
Nothing to do but play.
Touch,
To smell,
To see,
Observe and feel.
Let your adventure take you wherever your senses want to go.
And now feeling the feeling of the earth beneath your feet,
It's time to come back.
You can go back and play another day.
Your feet against the ground,
Noticing how you feel and coming back now,
Bringing this sense of playful awareness of your senses into the rest of your day.
Thank you for meditating with me,
Or should I say,
Thank you for playing with me.
