Coming to a comfortable seated position.
And just allow your eyes to gently close.
Maybe sitting on a cushion,
A meditation cushion if you want to,
Just to lengthen through your spine.
Soften your jaw.
Allow your eyelids to gently close.
Soften through your forehead,
Eyes,
Cheekbones.
Push your shoulders down into the mat or into the floor,
Wherever feels good for you,
Wherever you are seated.
And just taking in three big deep breaths.
Inhaling through your nose,
Exhaling out through your mouth.
I'm just letting everything soften.
Have your palms resting in your lap,
Pour on your knees.
And just really noticing how you're feeling.
With every inhale say to yourself,
Let with every exhale say to yourself,
Go.
And just let all of your worries,
All of your thoughts drift away.
Notice the areas of contact on your mat or wherever you're seated.
Just either allow the soles of your feet to ground down towards the floor or your tailbone.
Just allow your breath to become easy.
Relax your tongue.
Bring it away from the roof of your mouth.
And just let your whole body soften,
Allowing your body to centre.
I want you to visualise yourself on a beach,
Sitting down under a palm tree,
Resting your back,
Your spine,
Your shoulders into the bark of the palm tree.
Really visualising yourself as that third person.
So just watching yourself sitting there.
Either legs outstretched on the beach or crossed.
Just gazing out to the crystal clear blue waters,
Feeling the warm sun on your body,
Feeling a gentle breeze blowing.
And just picking up handfuls of sand and just let them flow through your open fingers,
Taking notice of each grain of sand falling through your fingers.
Maybe then maybe wiggling your toes,
Grounding your feet down into the sand.
Noticing how the sand,
Each grain of sand feels in between your toes on the soles of your feet.
What are the textures of your sand?
Are they soft?
Are they quite hard course?
Big or small?
And just keep doing this through your meditation.
Gazing out to the sea,
Watching the wave movements flowing in.
When the wave moves in,
Breathe in.
When the wave moves out and the tide moves out,
Breathe out.
And just trying to match your breath with your wave visualisation.
Noticing the colours around you,
The colours of your sand.
Maybe they're white.
Maybe it's a nice cream colour,
Maybe yellow.
Noticing the colour of the sky,
Bright blue sky,
Fluffy white clouds.
Notice the colour of the ocean.
Noticing if there are different shades of blue in your ocean,
Lighter colours,
Shallower,
Darker colours,
Deeper.
Just gaze out onto the horizon,
Still following the movement of your breath.
Inhales when the sea,
Ocean flow in to the sand,
Exhales flowing out.
And then you get up from where you're seated on your beach,
Take a walk down to the surf.
Noticing with every stride,
Your feet pushing down into the sand.
And then when you get to the water,
There's a little wooden boat.
And you get in your boat.
And you just slowly push away and let the tide take you.
Have trust in your soul that you know where you're going,
That you're floating with purpose.
Feeling the waves of the ocean underneath your boat.
Feeling the warm sun,
The gentle breeze,
And just feeling calm and content.
Knowing that the tide,
The moon,
Will take you to your next destination.
Maybe listening to the water surrounding the boat,
Maybe seeing dolphins play in front of you.
And just taking in everything that is around you,
Mother Nature holding you.
And then you reach your destination.
It can be anything.
Where has your soul taken you?
And just visualise where you are right now.
What are you looking at?
How do you feel?
What are the sounds around you?
And how does it make you feel?
And what are the smells around you?
And how does that make you feel?
Knowing that your destination is where you should be right now in your life.
And as you slowly start to come back into the room where you are,
Wiggle your fingers,
Wiggle your toes.
Bringing the sensation back into your body.
Maybe moving your head up and down or side to side or have a big stretch,
Have a big yawn.
Start to deepen your breath a little more.
And just really noticing how you're feeling.
Keeping your jaw soft,
Two big deep breaths to end.
Big inhale through your nose,
Really filling your chest,
Tummy,
Lungs.
Exhale big sigh.
Big inhale through your nose.
Big inhale through your nose.
And your hands into prayer position just by your heart.
