Скачать или смотреть Focus On Sound - A Short Guided Exercise

Find somewhere comfortable or you will not be disturbed,
for the next few minutes.

Inhale deeply.
Then exhale deeply.

Close your eyes if you wish.

Now imagine you are walking in your favourite town or city.

Listen out for the urban sounds of traffic, the chatter of people
passing by.

Or if you prefer being in the countryside listen to the sound of the birds,
the rustle of trees.

As you notice your mind wandering away from these sounds keep
bringing your attention back.

Just think of this exercise as an anchor that can calm the mind.

Accompanying Music - YouTube Audio Library.

Thank you for listening.

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