Find yourself a comfortable position,
Either sitting or lying down,
And close your eyes.
Begin by taking a slow deep breath in,
As deep as you can,
And then gently exhale,
Letting it all go.
You can count if you wish as you breathe in,
1,
2,
3,
4.
And as you exhale,
Count to 7,
1,
2,
3,
4,
5,
6,
7.
Letting the exhalation be longer than the inhalation.
Letting all of that air out.
Emptying the lungs of whatever they're holding onto.
Knowing that without any effort at all,
No effort on your part,
A new breath will come right back in.
There's always more where it comes from.
Just being mindful of that breath.
The more I let go,
Not only does more come in,
But they can fully expand to their capacity,
Which they can't do when there's air trapped in there.
Which means I can take in more,
With every breath.
Every time you exhale,
Just boosting your grip on that breath,
Letting it go.
Letting the muscles of your body relax and let go with your breath.
As if you're sinking into the earth with every breath.
You might even imagine that you're standing on top of a staircase that is leading into the beach.
Picturing yourself standing at the top of the staircase,
With every step that you take down,
You're finding your body's becoming even more relaxed.
Taking the first step,
And then the second step with your breath,
You notice that every time you step,
You're exhaling and sinking deeper into relaxation,
Becoming more and more relaxed.
Until you come to the second to last stair,
And you take your shoes off,
Leaving your shoes on the stairs,
And step onto the sand.
Feeling the warm sand beneath your feet,
The weight of your body,
Sinking into the sand.
Knowing there's nothing you have to be and nothing you have to do.
You're right here,
Right now on this beach.
Beginning to walk towards the water's edge.
Feeling the feet beneath your feet,
The gentle breeze against your skin,
And the sun shining.
Noticing the ocean air filling your lungs and the taste of salt on your lips.
As you come to the water's edge,
Where the water meets the sand.
Noticing that the temperature of the water is perfect for you.
As it touches your skin,
Up the feet.
You look out at the horizon as far as your eyes can see,
Noticing the sun and how the light sparkles on the water.
It's like tiny sparkles of light dancing upon the water.
Noticing the colors of the sky and the clouds,
And how perfectly calm the water is today,
And perfectly safe.
And you set the intention that you would like to know what it feels like to be fully present,
To be in flow.
And with this intention,
You feel yourself being drawn into the water.
Knowing that you're perfectly safe.
You find yourself walking deeper and deeper into the water.
The water feeling like a caress against your skin.
And then you decide to dive in.
You dive in head first and notice that you're able to breathe underwater like a sea creature.
And you begin to move through the water with perfect grace and ease.
Going deep under the water,
Perfectly safe,
Perfectly at ease.
Moving with grace and with ease,
Effortlessly.
Noticing that it's taking very little effort to move through the water.
And noticing all the beauty under the water.
Noticing the colors,
The quiet,
Other creatures.
Not questioning where you're going or how or why.
By instinct knowing exactly what to do.
Moving with perfect grace and ease.
Not questioning where you're going,
How or why.
By instinct knowing exactly what to do.
You find that you're moving with the flow of the current.
You find that you don't need to put in any effort at all that the current is moving you.
You let go of any effort at all and let the current move you.
You completely surrender any effort at all.
Moving with perfect grace and ease without any effort at all.
Completely surrendering to the current.
Surrendering to the current,
Moving with perfect grace and ease without any effort at all.
Just observing everything around you.
And then you completely surrender.
Allowing yourself to be weightless.
Not putting any effort in at all.
Not even trying to move.
Just letting yourself be absolutely weightless.
Light.
Light.
You're finding that the current is gently lifting your body upwards.
That you're floating upwards without any effort at all with perfect grace and ease.
Just floating.
Allowing yourself to be lifted.
Floating gently upwards.
Until your head gently breaks through the water.
And you feel the sun shining on your face.
And you're breathing in the refreshing air.
And you're still weightless.
Not taking any effort at all just to float.
The water is holding you perfectly.
So that you can lie flat right on the water.
No effort at all.
Just feeling the healing sun on your body.
The refreshing ocean air fill your lungs.
It's as if you are the water and you are the air.
And you are the sun.
You are all the elements of nature right here right now.
Without any effort at all the current is gently bringing you back to the shore.
Gently floating.
As if you are the wave itself.
A wave of the ocean.
A gentle wave that is making its way back to the shore.
Until you find yourself back on the shore.
The water depositing your body back into the land.
Feeling yourself fully rooted to the land to the earth.
Right here right now.
In this present moment on this earth.
Aware that you are earth.
You are sun.
You are air.
You are water.
You are all the elements right here right now.
You are like the waves that come and go.
Which is like your breath that comes and goes.
All part of a cycle.
Here and now.
Feeling at peace.
Feeling relaxed.
Having dried off from the sun.
You turn and make your way back to the staircase.
Aware of being at one with everything.
With heaven and earth.
And all the elements.
Wiping the sand off your feet.
Putting your shoes back on.
And making your way back up the staircase.
With every step that you take.
You find your body awakening ever so slightly.
More awareness coming into your body.
More awakeness with every step.
More alertness.
With every step.
So that you find yourself standing at the top of the staircase.
Feeling relaxed yet alert.
And ready to be fully present in your day.
You notice how your body feels right now.
Lying where you are.
You might stretch if you feel the need to stretch.
Reconnecting with your body.
With your physical presence right here right now.
Taking a big cleansing breath in and out.
As you gently bring yourself back.
Taking all the time that you need and opening your eyes when you feel ready.
