Nothing for you to need to accomplish right now.
Allowing yourself this space to simply pause,
Breathe,
And reconnect with yourself.
As you begin to allow the silence around you to settle.
Inviting a slow easy breath in through the lungs.
And out through the mouth.
Again,
Breathing in.
Breathing out at your own pace.
Continue breathing at your own pace here.
And with each breath perhaps allowing different parts of your body to start to soften.
To feel into the support of the surroundings.
Maybe allowing your jaw to unclench,
Filling the space between the teeth.
If it feels comfortable to you Begin to notice a steady rhythm in your breath.
This breath may bring you and guide you into this present moment throughout this meditation today.
Now envision yourself standing on a quiet peaceful beach As you look down,
There is sand beneath your feet.
Maybe it's soft.
Maybe notice the temperature of the sand beneath your feet.
And the air is fresh,
Noticing any scents at this beach and a gentle breathe.
Brushing across your skin and your hair.
As you wiggle around you.
You notice a stretch of wide open sky above you.
Before you.
The ocean rise and falls.
On its own rhythm.
Not hurried.
Not hasting.
At its own pace too.
Nothing for you to change.
The waves come and go,
Just as they are.
Just like you are welcome,
Just as you are.
Notice the gentle water reaching your feet now before slowly returning back to the sea each wave arrives with kindness As if the ocean is greeting you.
And there's a stand here.
Imagine that with every breath.
Tiny roots begin to grow from the bottom soles of your feet.
As they reach gently into the earth below.
Not rushing,
Not forcing,
Simply finding their own natural paths.
Deeper into the sound.
And as you inhale each breath,
These roots settle just a little deeper.
With each exhale,
They spread further,
Just a little wider as you feel into the support of earth beneath you,
The sand that connects to the mountains,
Forests,
Rivers,
And oceans.
For countless years.
And in this moment.
Just for this moment.
It is holding you,
Too.
You are not carrying yourself alone.
And here comes another wave reaching towards you.
Bringing you a sense of calm and ease.
And the water reaches your feet and your toes.
Notice the temperature of this water.
How does the body feel in this moment?
Noticing.
The qualities,
The sounds and sensations of this water as it leaves out and beneath your feet.
What sort of energy does this bring you?
Feeling into the stability of the sand and earth beneath you.
And the softness of the ocean and water also surrounding you.
Does this remind you that you get to be both grounded and gentle at the same time.
Has this nourishing energy rises through your roots,
From the bottom of your feet.
Imagine you move slowly up through the legs,
Maybe through the hips and seat muscles into the back of the chest.
And the front of the chest,
Shoulders and arms and neck.
Finally through the crown of your head.
Simply noticing where this energy is present.
If you notice any source of tension or discomfort or maybe a busy mind.
Notice it.
Greet it with kindness.
You don't need to push it away or force it out.
Continue noticing your breath as you breathe in and breathe out.
Receiving steadiness,
Warmth.
Support flow.
From your surroundings.
You are here.
The earth supports you.
You get to meet this world one breath at a time.
You belong here.
As you continue spending a few more quiet moments continue breathing with the rhythm of the waves.
Noticing the rise and fall of the water and the rise and fall of your breath.
Moving both at its own pace,
At its natural rhythm.
Just like life.
And folds in rhythm.
You don't have to hold everything all at once.
Continue to observe the way your body is now compared to before you started this meditation today.
What changes do you notice?
What did not change?
Simply notice without judging.
When you feel ready.
You only have to feel ready.
The awareness of the surroundings perhaps closes in and begins to bring your awareness now back into your body.
Noticing the feeling of your feet now in the present moment perhaps invitation for the wiggling of your fingers and toes.
Giving yourself the chance to take one last deeper nourishing breath in and breathe out at your own pace.
Before opening your eyes,
Giving yourself a moment of gratitude.
For making space today to pause and reconnect with yourself.
Reminding yourself that you can always come back.
To this shoreline of the moving waters,
The ocean.
You're always allowed to return to this place,
Feeling into the steadiness of the earth and the movements and rhythms of the waves.
As a reminder that you are supported.
With each breath.
Carrying this steadiness and kindness with you.
The rest of your day today.
Thank you for being here.
