Loving Kindness At The Beach

One of my favorite things is to watch the sunrise at the beach; it is such a meditative space. Take a journey with me to the beach and while you are there, practice some loving kindness. We also practice breathwork in this meditation. Return to this meditation any time you need to get away to the beach, relax and center your body, mind and soul.

Ocean Sound is "Ocean Waves" by RMultimediaEU from Pixabay, edited and looped by Gary Burdell.

Best if listened to with headphones.

Wishing you love, light and peace. Namaste.

Transcript

Welcome to your meditation practice today. We will be doing a visualization. Find a place where you can be comfortable for meditation and you won't be disturbed. Sit comfortably with your hands on your legs or in your lap or lie down. Let's start with breathing. We will do three deep breaths. In through your nose, And out through your mouth. In through your nose and out through your mouth. One more, In through your nose, And out through your mouth. Feel the air moving into your body and then leaving your body. Gently close your eyes and continue to breathe normally. Focus on your breath, In and out. Do not try to control the breathing, But just be mindful of it and notice how it feels and how it flows. Each breath may be different than the last. If it helps, Count 1 for breathing in and 2 for breathing out. 1 for in and 2 for out. 1 for in and 2 for out. If thoughts arise in your mind, Picture them as clouds floating in the sky, Coming and going. Do not attach to them. Just acknowledge that they are there and then let them go. Return to the rhythm and the feeling of your breath. One for in and two for out. 1 for N. And two for out Breathe normally and just be aware of the air coming into your body and then flowing back out. One for in and two for out. One for in and two for out. Now imagine being at the beach. It is early morning. The sun has just risen over the horizon and feels warm on your skin. A long stretch of sand is before you, And the ocean seems like it goes on forever. Smell the salt in the air, The gentle breeze on your face. Notice the sound of the waves washing up to the shore in that rhythmic pattern over and over and over. You walk down the beach and you can feel the sand below you, Warm and inviting. Find a spot where you can sit comfortably and face the ocean. The sand is soft under you. The ocean goes on forever to the horizon. The sun continues to feel warm on your face. Focus on the sound of the waves flowing into the shore and then receding again and again. The waves are similar to your breathing. One for in and two for out. One for in, And two for out. You feel at peace. This is a place where you feel safe. As you are sitting comfortably on the beach, Notice that there is a positive energy that begins to flow from the top of your head, Down through your chest, Into your hips, And down your legs. Notice the feeling of energy and warmth filling your body up. Allow your mind to rest in this space and relax for a while. You feel calm. You feel safe. You feel at peace. Now that we are in this safe place, Let's do some loving kindness. Repeat the following in your mind or softly out loud. I am worthy. I am worthy. I can feel. I can feel. I can trust. I can trust. I can love. I can love. I can be loved. I can be loved. Really feel what those statements mean to you. Let's repeat those statements again. I am worthy. I am worthy. I can feel. I can feel. I can trust. I can trust. I can love. I can love. I can be loved. I can be loved. Take some time to just be in this safe space. Let your thoughts go, And try not to focus on anything in particular. When thoughts arise, Be mindful they are there. Then let them go and return your focus to sitting on the beach and your breathing. One for in and two for out. Feel the sun on your skin. Hear the waves, Smell the salty air, And keep noticing your breath. One for in, And two for out. One for in, And two for out. Whatever you feel, Savor this sensation. No rush. No pressure. Take time to let in the beautiful feeling and just sit in this space. Now just let your mind do whatever it wants to do. If it wants to think, Let it think. If it wants to feel, Let it feel. Just let go and be right here, Right now. Return your focus back to your breath. One for in and two for out. Notice that you are still sitting on a beach and the sunlight is warm on your skin. Picture yourself standing up and taking a stretch. Take a good look at the sand and the ocean. Picture yourself turning and walking off the beach. Allow the image of the beach to fade in your mind. Feel gratitude that you took this time for yourself. Remember your breathing. One for in, And two for out. Start to wiggle your fingers and toes. Bring yourself back into the physical world. Start to feel your body, Your hands touching your lap, You sitting on the couch or a chair. Notice any sounds. Notice any smells When you are ready, Open your eyes. And take a minute to be mindful of how you feel. How nice is it to give yourself this time just for you and just to be present and rest your mind. I thank you for sharing your meditation practice with me today. Wishing you love, Light, And peace. Namaste.