Welcome to the visualization meditation.
You can choose to lie down or sit on a chair.
Close your eyes and let your body settle,
Slowing down the breath.
Feel the contact of your body on the floor or the chair and the weight of your hands resting on your legs or next to you.
First we are going to get into our breath,
Starting to observe how the breath travel in our body,
Coming in through the nose,
Travelling down and back up again,
Inhaling and exhaling.
Observe what is naturally happening as you breathe in and out,
What part of your body is moving.
Every time during this meditation,
When you realize you have been distracted and lost in your thoughts,
Come back to this feeling of your body breathing in and out.
And now I'll invite you to visualize a beach.
It could be a place where you have been or a place you completely imagine.
The sunrise,
The sand,
The sea,
The blue water,
The blue sky,
The sun,
The warmth you can feel on your skin when the sun touches the skin.
Take a few seconds to picture the beach in your mind as if you were there.
Once you have a good picture of the beach,
Once you've explored everywhere,
Visualize yourself standing there,
Facing the water,
Facing the sea or the ocean.
You can hear the sound of the waves coming and going.
Maybe you can feel a light breeze on your skin,
Cooling slightly your skin that has been warmed by the sun.
Maybe you hear seagulls or any other wildlife.
You're alone on this beach and you're safe.
You feel the warmth,
The quietness and the peace emanating from the sea,
The white blue sky and warm sand.
Maybe you decide to walk towards the water until your feet,
Your toes are covered with water,
The waves leaking your feet.
As you stand here,
You're listening to the waves,
Synchronizing your breath with the sound of the waves.
You breathe in as the waves come to you and you breathe out as they go down.
You are not doing anything special but just being here,
Watching,
Listening and feeling everything you can from the beach.
Maybe you decide to go and sit on the dry sand.
You feel the sand running against your toes.
Maybe you play a little bit with it,
Digging your feet inside the warm sand.
Maybe you're playing with the sand in your hands,
Feeling it running through your fingers.
It's fascinating to see that you cannot hold sand,
Kind of like water.
You cannot hold it.
You can appreciate it as it touches your hands but ultimately you won't be able to hold it for long.
You can feel the warmth of the sun against your skin.
It's not too hot nor too cold.
It's not too windy.
It's not too anything.
It's just right.
It's just as you like it.
Now visualize yourself standing up and turning your back,
Turning away from the sea and walking away from the beach.
You're not sad to leave because you know that this place where you are right now is always available to you at any time,
You can come back to this beach and just take a few seconds to sit on the sand and listen to the seagulls and the waves.
And as you walk away from the beach,
You notice that the noise,
The feelings,
Everything starts to fade away.
You can feel the air coming in through the nose,
Traveling down,
Distributing all the good stuff in your body and back up and out as you breathe out.
You breathe in and you breathe out,
Taking a few seconds to just being with the breath.
You start feeling the contact of your feet on the floor and the weight of your hands resting on your legs or next to you.
Slowly you are coming back,
Aware of your position in the room,
Your body present.
You are back in this moment.
And when you're ready at your own time,
You can open your eyes.
