You can either listen to the meditation in its guided form by playing the video above or practice it yourself by memorising the following steps. It may be easiest to follow the guide a few times first before practising on your own.
- Close your eyes.
- Take a few deep breaths in and out.
- Return your breathing to a comfortable slow rhythm.
- Now think of a black cat.
- Imagine the black cat walking along a black path on a street.
- As the black cat walks on the black path, the sun sets bringing on the dark of night.
- The black cat walks on the black path in the dark and comes to a black fence.
- The cat becomes sleepy and lays down
- The black cat lays on the black path in the dark night, in front of the black fence and closes its eyes to rest.
- Notice how the black cat’s breathing slows right down as it rests.
- Notice how your breathing matches the black cats.
- Now count your breaths in and out.
- Slowing them down.
- and continue for as long as you can hold your attention on your breathing along with the black cat, laying on the black path, in the dark night in front of the black fence.
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