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Meditation Script:

Seated or lying down, comfortable and alert, bring your

attention to your sense of sight. You might begin with your eyes open or

closed. Observe color, light, dark, motion, stillness.

Shift your attention to your sense of sound. What do you

hear? What can you hear in the distance? Can you name the sound? What sounds

sustain? What sounds pass? Notice the sounds within this space, hum of

appliances, my voice. Notice the sound of your breath.

Shift your attention to your sense of smell. What aromas

arrive? Notice the heaviness or lightness of scent. Can you name the aromas

that arrive in through the nostrils?

Shift your attention to your sense of taste, notice the

connection between smell and taste, the flavors on the tongue. Notice bitter,

sour, salty, sweet, tart, spicy.

Shift your attention to your sense of touch. Feel the

coolness or warmth of the air on your skin. Notice the texture of your clothing

or any covering—loose, fit, rough, soft. Notice the firmness or softness of the

support beneath your body. Feel the support of your senses. Rest here or

gently open your eyes, rise, and awaken.

All Meditation Scripts written + voiced by Jessica Haessly.