Transcript for meditation

(A bell chimes)

(Birdsong and a sound of flowing water begins)

As you begin this meditation, take some time just to get orientated and sense where you are. Taking in the beautiful sounds of the birds, the gentle flowing of the water. Trying to imagine the full display of colours: the trees, the sun, the plant life.

And as you take your new place in this natural environment, letting your senses settle, bring your attention to a particular direction. To the sounds you are hearing or the feeling of imagining the Earth beneath you. Allowing you to relax and your senses to open.

Can you notice the full variety of life around you? Can you hear the water flowing, the buzzing of the bees, the restless breeze, the gentle songs of the birds?

Being aware of how this landscape touches you, notice what it evokes. Let your attention settle in one place, becoming absorbed in all the details. Aware of the richness of this unique and natural place. And as you sit in this landscape, maintaining your attention to the sounds of the lapping water, or perhaps the gentle breeze, noticing how and why all of these things are attracting your attention into the present moment. Let your awareness merge into that sound.

As best you can, just allow yourself to be relaxed. Keeping your senses alert. Can you imagine your mind expanding to the furthest sound? Can you notice if anything gets communicated to you?

Feel into the fact you are part of this living, breathing ecosystem. Sensing that there is nothing separating you from the rest of the natural world itself. Be aware that you are in relationships with all kinds of lifeforms, whether that includes the birds above you, the fish in the water or the insects chirping in the grass around you.

Notice how the beauty of this sound pulls your attention, allowing you to feel the wonder of this landscape. It’s calmness. It’s richness. It’s aliveness.

And as you are sitting here, listening, let go of your other thoughts and worries. Simply be present, just being, hearing. There is nothing to be fixed. No particular state to be achieved. Simply allow the experience to be, as it is, using the following stretches of time to practice this by yourself.

Sooner or later, you might notice your attention wanders, becomes distracted from this experience. And when it does, without judgment, simply bring your attention back. Returning here, to this moment. To these sounds. Noticing the particular qualities of this place. Its sincerity, its gentleness, its aliveness. Aware of the nature being all around you.

And as your mind becomes more quiet and your attention more attuned, notice the impact of being present in a natural setting as this. Of being mindful of its sounds. The subtle rustling of the wind, the water flowing, noticing the impact on your heart. On your mind. What does nature mean to you? Be mindful of the simple joy or sense of aliveness that may come with this intimate contact.

Allow yourself to be more engaged and connected to this beautiful, present moment. Aware of how this natural presence can evoke different qualities. A sense of connectedness, intimacy and interest you can carry with you.

For the last few minutes, you may choose to just be with the sound you are hearing till the bell rings. Seeing if you can bring this quality of awareness and acceptance into the rest of the day.

(A bell chimes again)

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