So Let’s Begin…

CITY AND COUNTRY MEDITATION SCRIPT

Settle into your chair or bed,
And allow yourself to
Focus on your breathing.

Follow the rhythm of your breath.

PAUSE

Now, continue breathing,
And feeling your body soften–
Muscles releasing tension,
Stress evaporating.
Stay with this for a few minutes.

PAUSE

Now, breathe in and out,
Allowing your mind to open
To a cityscape.

Take a minute,
And observe
The city before you.

PAUSE

Now, breathe again,
And allow yourself
To be gently lowered
Into the heart of the city
As an observer,
A gatherer of information.

PAUSE

Invite your senses
To be part of your experience.

What do you see before you?
Are there lots of people
Bustling about?
Tall buildings
Towering over you?

Take a minute to observe.

PAUSE

Now, open your senses of sound
And touch.

What noises are around you?
Cars honking?
Dogs barking?
People calling out to one another?

How does the air feel against your skin?
Is it warm and sticky?
Or, does a breeze between the buildings
Catch you?

PAUSE

Now, breathe again.
And, allow yourself
To transition to the country,
To wide open spaces,
Deep green grass,
And an overwhelming
Sense of peace.

PAUSE

Breathe in again,
And, invite your senses
To experience the country.

PAUSE

Take a minute,
And notice what’s around you?
What do you see
Both near and in the distance?

Feel the breeze,
And breathe in the clean, country air.
How does it make you feel?

What sounds rise to your ears?

Do you hear livestock
Grunting or mooing?

Do you hear a tractor
In a field?

Take a minute,
And let all the
Senses feel bathed
In the country.

PAUSE

Now, bring yourself
Back to the present,
Keeping all the sensory input
From the city and the country,
And recognizing that
There is no appreciation for one
Without the other.

Take a minute,
And feel the blessings
Of knowing both
In your heart,
And being able to
Call upon them
If you need their energy.

NAMASTE, BEAUTIFUL