Come to a comfortable position.
Perhaps that's seated on the floor or in a chair.
Or if it feels better to you,
Feel free to lie down.
And lie down on your side or on your back.
Whatever would feel good.
Nourishing and supportive to you in this moment.
Once you're settled in.
Bring attention to each place that your body comes in contact with,
Whatever you're sitting on.
Or lying down on.
Invite your body to sink into.
And fully relax into.
What is supporting you.
Bring your attention to the area around your heart.
Bring attention to your breath.
Notice the feeling of the air entering and exiting your nose.
Notice the rise and fall of your chest.
The expansion of your ribcage.
Followed by the contraction of your ribcage with each breath.
Notice the rise and fall of your lower abdomen.
Begin to extend your exhale.
Slowing it down.
Lengthening it longer than your inhale.
If your eyes are not currently closed.
I invite you to close them,
If that feels good and comfortable to you.
If closing your eyes isn't something you'd like to do today.
Feel free to simply soften your gaze,
Perhaps allowing your gaze to drift downward towards the floor.
Or another low spot.
Envision yourself.
On a beautiful beach.
Hear the crashing of the waves.
The seagulls overhead.
Feel the warmth of the sun on your skin coupled with the cool moist air.
As it blows gently past you.
Smell the salt water Feel the damp sand beneath your feet.
In your mind's eye,
See yourself walking towards the shore.
Counting each step.
As you move closer and closer.
Decide for yourself how far you'd like to wade into the water.
Match your inhale.
To the tide coming in.
And match your exhale to the tide rolling out.
In and out with the tide.
Think back.
To a situation that maybe has left you feeling anxious.
Or stress.
May be fearful.
Where in your body do you feel that emotion?
The emotion associated with that situation.
Place your hand on that spot on your body.
Feel the emotion being drawn out of your body.
Into your hands.
Look down at your hands.
Lower your hand down to the water.
And release that emotion.
I invite you to place your hand back onto that spot.
For you throughout the emotion.
Breathe here.
When you're ready.
Turn.
And walk out of the water.
Counting your steps.
As you walk.
As we prepare to close our meditation.
Thank yourself.
Forgiving yourself.
This time to be still.
And nurture yourself.
When you're ready.
Flutter your eyes open if they are closed.
Or raise your gaze.
Take in your surroundings.
Bring your attention back to your heart.
And back to your breath.
