It was such a nice day today. Sunny, warm, and when I took a walk I sat on a bench on Broadway for a few minutes just to soak up the sun. I closed my eyes and stuck my face out toward the sun. The warmth was very soothing. I inhaled. Suddenly I became very aware of all the noise of the street traffic as I put my attention to the outside, and then inside where it was very quiet. I sat like this with my eyes closed in the middle of loud city noise and it was the quiet place for me. The warmth from the sunshine penetrated my skin, and I felt a settling sensation in my chest. I felt heavy in my seat as I gave all weight into it and my feet began to tingle. I took a deep breath and opened my eyes as I exhaled. I continued to stay with my attention on the inside monitoring my sensations of tingling and pulsing. It was so quiet, still. I closed my eyes again and went deeper to follow the pulses. Each pulse resonated from my feet upward and once it reached my head, I took a breath and it went streaming down to my feet and pulsed there again. I put my attention to the outside and became aware of the traffic again, people crossing, passing by, shadows, conversations, children laughing, and my feet pulsing.