So today we'll be going on a deep relaxation,
The visualization of a beautiful beach.
Meditation is a wonderful way for us to access a slower brain frequency state.
That state is similar to when we're sleeping.
It allows for the creative brain to activate and begin the process of manifesting your desires.
So finding yourself a comfortable position,
Ready to allow yourself to achieve this very relaxing state of mind,
Allowing yourself the rest that you deserve.
So allow your eyes to gently close and as you do so you notice a gentle wave of relaxation sweeping over you completely.
Knowing at any time you can adjust your body,
Find a more comfortable position for you.
Becoming aware of the surface beneath you.
Becoming aware of the clothes touching your skin.
Aware of your breath,
Of your breath flowing in and your breath flowing out.
Aware of the inhale.
Aware of the exhale.
Begin to allow that breath to deepen.
As you exhale,
Draw the navel in toward the spine.
As you inhale,
Allow your belly to expand wide like a big balloon.
Exhaling,
Draw navel in toward the spine.
And inhaling,
Allowing the belly to expand wide.
Continue with that exhale and inhale.
This is belly breathing.
Very good for allowing the mind to calm and settle.
So with each inhale,
Belly expands wide like a big balloon.
And with each exhale,
The navel draws back toward the spine.
And allow your breath to return to its usual pace.
And imagine now,
Or just know,
That in front of you there's a set of stairs going down.
These stairs lead you to the knowledge of restful and rejuvenating deep relaxation.
When I begin to count down from 10,
You will start to walk down these stairs,
Feeling more and more relaxed with each step that you take.
10.
Beginning your journey of insight into deep,
Beginning your journey of insight into deep rest.
9.
8.
Feeling so relaxed with each step that you take down.
7.
6.
5.
More and more calm.
4.
More and more relaxed.
3.
2.
1.
As you step off the last step,
You step into white sand.
It's so soft and warm under your feet.
You feel the sensations you have in your feet on the sand beneath you.
As you look up,
All you see is more sand in front of you,
But you can hear the ocean in the distance.
You begin to walk toward the sound of the ocean.
As you're walking toward the sound of the ocean,
You can feel the sun on your skin.
It's not too hot,
It's just right.
Perhaps you feel a light breeze as well,
And you notice the smell of salty air.
As you're looking around,
You see the ocean peeking over the sand dune.
You're walking toward the ocean now.
As you get down to the shore where the ocean meets the sand,
You can feel the ocean in the distance.
As you get down to the shore where the ocean meets the sand,
You can see little waves coming up and down.
Gentle waves coming up and down.
As the waves come and go,
You see things in the sand,
Shells,
Pieces of seaweed,
Your own footprints,
And you see a little piece of driftwood.
That's the perfect size for writing in the sand.
You pick up this driftwood and draw your name into the sand where it's moist,
Writing each letter and noticing the sign that it makes as you write on the sand.
You step back and look at your name.
As you see your beautiful name that's carried you through your whole life,
You notice a little wave coming closer.
This wave catches part of your name and washes it away as it goes back into the ocean.
This wave catches part of your name and washes it away as it goes back into the ocean.
And then another wave comes and washes away even more.
And another wave comes and washes it away.
And another,
Until all you can see is the ripples in the sand where your name used to be.
Now continue walking along your beach,
Noticing your surroundings.
What kind of sounds do you hear?
Can you hear seabirds flying overhead?
Or the wind gently blowing?
Can you feel the warm sun on your skin?
How does the sand feel?
How does the sand feel under your feet again?
Maybe you can even smell the smells of the ocean.
As you've walked,
You've learned a lot about how beautiful this beach is.
You're ready for a little rest.
You look around and notice there's a perfect spot for you to lay down and take a gentle nap.
This perfect spot might include a beach lounger,
Perhaps an umbrella or a tree,
Giving you the perfect shade that you might need.
You find yourself a comfortable position and you lie down.
The temperature is perfect for you.
Before you close your eyes to rest,
You look out into the ocean.
And as you look out into the ocean,
You can feel the waves.
You look out into the ocean,
Watching the horizon and how the ocean meets the sky.
This is the most beautiful scene you have ever witnessed.
As you gaze into the distance,
Your eyes become heavier and heavier.
You allow yourself to rest here completely.
As your eyes begin to close,
Your eyes begin to close.
You listen very closely to what I have to tell you.
It's natural for the mind to be busy,
For the mind to have thoughts.
Thoughts often repeat themselves over and over.
And if you bring your focus to these thoughts,
You cannot possibly relax with all that noise happening in your mind.
But now you're done allowing your mind to boss you around.
And control you.
From now on,
When these thoughts become the most focused part of your mind,
You turn your awareness to your breath.
You focus on the inhale.
You focus on the exhale.
When you notice your focus has drifted back to thoughts of the mind,
You gently bring your awareness back to the breath in and out.
Breath coming,
Breath coming and going.
When you notice your focus is back to a thought,
Bring the awareness to the inhale and the exhale.
As you focus on the inhale,
And the exhale,
You begin to notice pause between the inhale and the exhale.
You notice the pause between the exhale and the inhale.
You will find that training the mind is like training a dog.
They learn from making mistakes and testing boundaries.
Yet they will only listen to you if you train them.
We're training our focus to be aware of this moment by focusing on the inhale,
By focusing on the exhale.
Thoughts of the breath in,
The pause,
Breath out,
And the pause.
And you notice that there's also pauses but there's also pauses between my words.
Noticing the gap,
The pause between each word I speak.
You can choose where you want to focus.
Training the mind.
If you don't train your mind,
Your mind is everywhere.
Thoughts take over like a small puppy running around.
We're learning to take charge of our minds.
Aware of my words.
Aware of my voice.
Aware of the space between each word.
The pause between each word I speak.
In life,
It's important to be kind and compassionate to yourself.
You can mentally say to yourself,
Each day I allow my love for myself to grow more and more.
I am worthy of love.
I choose to love myself unconditionally.
I love and accept myself just as I am.
I am worthy of love.
I choose to love myself unconditionally.
I choose to love and accept everything about everything about myself.
I have unconditional love within me that overflows in abundance to those around me.
Allowing yourself to take in these positive statements into your whole being.
Becoming aware of your breath.
Making no special effort to breathe in any particular way.
Consider how each in breath nourishes you.
With each breath in your heart drinks in precious oxygen into the body.
The oxygen passes through your lungs and then into your beating heart.
Through your beating heart and bloodstream.
The simple act of breathing knits together all that is within you with all that lies beyond your skin.
Each new breath creates a unity of life as all people share the nourishment that the earth's atmosphere freely offers.
You mentally say to yourself May I feel healthy and strong.
May I feel healthy and strong.
May I feel happy and peaceful.
May I feel safe and protected.
