Welcome.
Cultivating calm and peace.
Before we begin,
Just know that there is nothing that you need to visualize perfectly.
If images come easily to you,
Just welcome them.
And if they don't,
Just simply rest with the sound of my voice.
Your body already knows how to receive rest,
So just allow yourself to be guided and allow yourself to drift.
Settle into your comfy space,
Warm and cosy,
And gently let your eyes close.
Take a slow breath in through your nose,
And a longer unhurried breath out through your mouth with a little sigh.
Allow your exhale to linger just a little longer than the inhale,
A quiet signal to your body that it's safe to rest now.
There's nothing you need to do,
Nowhere else to be,
This time is yours.
Remember that rest is how the nervous system resets,
How your body remembers safety,
And how your mind softens its grip.
So rest now and allow your system to stand down.
It tells the body you can soften now,
You can let go.
Just allow your body to soften,
Your shoulders let them drop down,
Your neck is easing,
Your back softening,
Arms and hands letting go,
Your chest relaxed,
Your abdomen is soft,
Hips,
Legs,
Feet and toes are all letting go.
You are resting now.
Now gently just visualise yourself arriving at the edge of the seashore.
You don't need to be on a journey to take you here,
There's no effort required,
Just simply notice you are standing on warm soft sand and the ground beneath your feet feels steady,
It's supportive,
Slightly yielding.
With every breath your body recognises this place,
It knows how to relax here,
The air it carries the scent of salt and freshness,
Clean,
Open,
Alive.
You hear the ocean before you see it,
It's a slow,
Rhythmic breathing of the earth itself.
Wave after wave,
Arriving and leaving,
Just like your breath,
Flowing in and flowing out.
Softly and gently,
The breath flowing in,
Flowing out,
Just like the waves.
Allow your shoulders to drop even more now,
Your jaw to soften,
Your brow to smooth,
You feel so safe here.
As you begin to walk slowly along the shoreline,
Your feet they sink gently further into the sand,
Each step is grounding you further into rest.
Now the water it glides up to meet your feet,
It's cool,
Refreshing,
Then it slowly retreats again.
The wave comes up to meet your feet once more,
It's so cool and refreshing and then it slowly retreats once more.
The sky is stretching wide above you and in that openness,
Something subtle becomes apparent,
It's a feeling of peace.
This is not something that you need to search for but it's something that's already here,
Because peace moves at the rhythm of the tides,
It doesn't rush,
It waits and with each exhale,
The effort loosens and peace quietly takes its place.
Now as you continue,
You notice movement in the shallows of the sea,
It's a sea turtle that is drifting slowly through the water,
It is ancient,
Unhurried and so completely at ease.
As you watch this sea turtle,
Your body receives a reminder,
There is no need to hurry through life.
Now further out,
The surface of the sea ripples and a dolphin appears,
It rises smoothly,
Effortlessly and then slips back beneath the waves.
There's such a beautiful lightness in the way it moves,
It feels like a quiet joy,
A trust in the water that carries it.
The dolphin is jumping out of the sea,
It rises smoothly,
Effortlessly and then just slips back beneath the waves.
Peace can carry this same quality of lightness,
Of spaciousness,
Free of strain and just witnessing the dolphin,
You feel something softened within you.
Near your feet,
Small tide pools catch the sunlight and inside them,
Starfish rests quietly,
Still,
Patient,
Content.
They don't strive,
They don't rush,
They simply are.
And that is how peace often arrives,
Not dramatically,
But gently.
Now scattered along the sand,
You see some shells that are glimmering softly,
Some are smooth,
Some are spiraled.
Each shell is shaped by time and water,
Even constant movement can create something beautiful.
Even the waves,
Endlessly arriving and leaving,
They never disturb the deep calm beneath the surface.
Now you find a place where the sand feels especially welcoming.
You lower yourself down,
Supported fully by the earth.
The warmth of the sun is spreading across your body,
It is soothing and restful.
Just stay here for a moment,
Feeling the soft sand beneath you and the warm sunshine.
It's warming you,
It's allowing you to let go even more and let go of all the pain and stress.
To rest,
A soft breeze brushes against your skin and it's carrying the sound of the sea.
Your breath slows naturally now.
Inhale,
Feel the space opening,
Exhale,
Your body is softening even further.
Repeat,
Inhale,
Exhale,
Softening further,
Letting go.
Remember that peace is not something you create,
It's what remains when you stop holding everything together.
After some time,
Your hand reaches into the sand and your fingers close around something smooth,
It's a beautiful shell.
You lift it gently into your palm.
Its surface is cooled,
Marked by the journey it has taken.
Now,
As you bring the shell to your ear,
You hear the sun within it,
A soft,
Rushing sound.
It's steady,
Eternal.
It feels as though the ocean is whispering peace itself.
Not a peace that demands silence,
But one that welcomes everything and gently quiets it anyway.
The breeze is moving around you again and for a moment,
The sound of the waves before you,
The sound of the seashore,
They all become one inside.
Each time you return to this place,
The sound of the sea in the shell will be waiting for you.
Just rest here for a moment,
Feeling the peace.
Time loosens its hold now.
If sleep comes,
Just allow it,
But if you remain awake,
That's perfect too.
Either way,
Your body receives exactly what it needs.
The turtle continues its gentle journey.
The dolphin is moving freely through the water and the starfish remain at rest.
Nature trusts its rhythm and peace is simply that trust.
So stay here,
Breathing,
Listening,
Resting.
Peace is already here.
You don't need to come back fully yet,
Just let the sea remain with you.
Long after my voice grows quiet,
Carry this peace gently,
Not as something to hold onto,
But as something that you can return to again and again.
The peace within stays with you.
Stay in your settled position if you'd like to or if you're ready.
Just gently bring your awareness back to the present moment.
Roll your shoulders if that feels good and gently stretch.
Gently open your eyes.
Welcome back.
Namaste,
My friend.
