Close your eyes and let your energy settle,
Bringing yourself into the here and now,
Connecting in with the breath,
Just watching the rise and fall of your belly,
Feeling your body in the chair,
Listening to the sounds around you,
Feeling the temperature in the air,
And noticing your thoughts coming and going.
I want you to visualize yourself at your favorite beach,
Step into the white sand,
It's warm and soft underneath your feet,
Just feel the sensations of your feet in the sand,
Wriggling your toes and feeling that warmth.
Now in your mind's eye,
You look up and you see miles and miles of sand that stretch down the beach,
You hear the ocean in the distance and you start to walk towards the sound.
As you walk slowly,
You can feel the sun on your skin,
There's a light breeze in the air,
And the scent of sunscreen,
And you breathe in that salty air.
As you walk towards the ocean,
You see perfect waves forming,
Gentle rolling waves,
Crystal-clear ocean.
As you walk towards the ocean,
You feel the sand get firmer and damp.
Slowly walking down to the water's edge,
You see little waves coming up towards your feet,
You dig your toes into the damp sand,
Ready for the tiny waves to touch your toes.
You feel the cool sensation as the water sweeps over your feet and draws back into the ocean.
As you see these waves come and go,
You notice little things in the sand like shells,
Pieces of seaweed and little bits of driftwood.
You walk along that water's edge,
Looking back at the footprints as they disappear with each wave.
You notice a piece of driftwood that's the perfect size for riding in the sand,
You pick it up and start to draw.
You're writing a message to yourself,
Something uplifting,
Something you need to remember.
Take a moment to write that out in your mind.
Now take a step back and look at what you've just written.
This is a moment for you to stop,
Reflect and think about your next steps in life.
What is it that you wrote in the sand that you need to ponder?
As you stand here relaxing,
Listening to the gentle waves crashing on the shoreline,
You contemplate just how lucky you are and all the things you're grateful for.
Take a moment as you feel the sun on your shoulders,
Your feet in the sand and hear the ocean crashing.
Take this moment to think about all the things you're grateful for in your life.
Now you continue walking along the beach,
Just noticing the surroundings.
The shoreline curving away,
The clifftops in the distance,
The blue sky,
The birds singing,
The distant voices and the gentle wind blowing.
How good does it feel to just be in nature and soak up all the energy that Mother Nature provides?
Really absorb with your body,
Mind and soul this beautiful setting that you can go to anytime in your mind.
You walk back up to the soft sand and you take a seat.
It's warm and comfortable as you run your fingers through the warm sand,
Making patterns.
You see the horizon and how the ocean meets the sky.
You breathe in that beautiful salty air,
Knowing it's invigorating every cell in your body.
And you breathe out all the stress of the world,
Letting everything go.
Feeling so grateful.
Feeling so relaxed.
You're in your safe,
Happy place that you can come back to anytime.
Take a few moments to just listen to the sounds around you and let any cares or concerns you have just melt away in the sun.
Start to deepen your breath again.
You can start to wriggle your toes and fingers as you come back to the room that you're in.
Taking that beautiful feeling with you into your day and knowing you can return to it anytime you like.
