Let's start by finding a comfortable seated position.
Sometimes I like to sit on the floor,
Maybe with a cushion under my butt.
Sometimes I like to sit in a chair or I can keep my back straight without much effort.
Just take a few breaths.
You move your hips around a little bit.
See if you can get settled.
For the next few minutes or so,
Let's explore our five senses as if we're watching a symphony.
Maybe you're doing this meditation outside on a bench.
Maybe you're alone in your house.
Maybe you're outside in nature.
Whatever it is,
Wherever you are,
Let's see if we can move our attention to different senses.
What is the percussion?
Can you feel your heart racing?
Can you hear the wind blow in?
Can you hear the cars moving?
What do you feel?
Are your fingers tingling?
Is your back straight?
Are there any pains inside your chest?
What are the sounds of nature?
What are the contents of consciousness?
Can you hear the symphony?
Can you feel symphony?
Can you experience your surroundings as if you're fully submerged in them?
Can you feel your body as if you're fully submerged in it?
Can you observe your mind as if you're fully submerged in it?
Can you hear the symphony around you as if you're in the middle?
The beating of the drums,
The whistles of the flutes,
The melodies of the strings,
The honking of the horns,
The harmony of all of them together for you to experience exactly as they are with you as their biggest fan.
Does the symphony have a smell?
Does the symphony have a taste?
If your eyes are closed,
Does the symphony have an image?
Can you see beyond the blackness of your eyelids?
If your eyes are opened,
What does the symphony look like?
Would you be able to recreate it if your eyes were shut?
If your eyes are closed,
What do you see?
Could you recreate it if your eyes were open?
Let the symphony have ten more breaths.
You
