Welcome to this moment of deep rest.
Over the next 10 minutes,
I'll use imagery from nature to gently guide your nervous system to a place of calm,
Balance,
And safety.
There's nothing you need to do,
Just listen to the sound of my voice and let yourself be immersed in the experience.
We will start with a short grounding practice before moving into the visualization.
The practice will begin and end with the sound of a gong.
So take a moment to get yourself comfortable.
Feel into what supports you,
The chair,
The bed,
Or the earth.
Take in a slow,
Steady breath.
And as you breathe out,
See if you can let go into that support just a fraction more.
Can you soften your shoulders,
Your jaw,
Or your forehead?
Take another breath in.
And let it go.
Imagine you are walking along a beach in the Maldives.
Your feet are bare and they melt into the warm sand with every step.
The sand is white and so soft as it squeezes in between your toes.
You feel the grounding energy of the earth flowing through your body.
The beach is long,
Stretching out into the distance,
And a wide open blue sky arcs above you.
The sun hangs low,
Close to the horizon,
Golden and warm on the side of your face and body.
Crystal clear turquoise water laps against the shore,
Soft,
Gentle waves caressing the sand.
It's like the ocean is breathing in and out.
You can feel the corners of your mouth tug upwards as a smile stretches across your face.
It's so peaceful here,
Complete bliss.
A gentle breeze ruffles your hair and you feel it as it tickles your cheek and the back of your neck.
The air carries the sweet scent of the ocean and you can even taste the salt on your lips.
You meander down towards the shore,
Mesmerized by the waves glistening in the early evening sun.
The light dances off the water,
Sparkling gold and silver like a mirror ball.
Each wave crests,
Rolling up white and foamy onto the sand.
You walk out onto that wet sand and feel your feet sink in just a little.
It's cool and calming for your body.
You stand,
Your head high,
Your shoulders back,
Gazing out onto the endless horizon in front of you.
The air waving slightly with the heat as it shimmers above the water.
You take a big deep breath,
And sigh it out,
Shaking out your shoulders and hands.
A sense of openness floats through you,
Expansiveness,
Possibility.
You walk a little closer and a first wave of the ocean waves laps gently over your toes and around your ankles.
The water is warm,
Inviting.
As the wave retreats,
You feel the sand pull a little bit under your toes.
It tickles.
Eventually the pull of the water feels too strong.
You strip down to your swimwear and walk out into the water.
The waves crystal clear lap around your calves and knees.
You splash the water up onto your body and it feels so good.
Refreshing,
Cleansing,
Energizing.
You take a few more steps before you take the plunge and dive under the water.
For a moment,
Time slows down.
Your body immersed in the water,
Soaking your hair,
Your arms and your torso.
You glide along with ease close to the bottom.
Your arms strong,
Pulling you along.
You take three long strokes under the water before emerging out into the bright sunlight.
Water drips down your face,
Sea salt tickling at your lips.
The water gives you energy and you can feel the life force starting to run through your veins.
You lie back into the water,
Spreading your arms and legs like a starfish and float.
The ocean holding you,
Supporting you with ease.
Your body softens as it's held in this gentle caress.
Your muscles relax,
Letting go of tension.
Letting go of what's been weighing you down.
You feel light,
Buoyant,
Radiant.
You gaze up at the endless blue sky above,
The sun warming your face.
Deep relaxation and calm,
Flooding through your system.
As you remember,
This peace has always been within you.
Take a moment to notice how your body feels now.
Maybe there's more softness,
Space,
Or calm.
Even if the change is small or even imperceptible,
Know that your nervous system has practiced a moment of safety and regulation.
Each time you return to this practice,
You will strengthen these pathways of calm and ease.
When you're ready,
Gently begin to bring your awareness back to the space around you,
Perhaps wiggling your toes or fingers,
Or even taking a light stretch.
And remember,
You can come back to this place of calm and stillness any time you need.
I hope you have a beautiful day.
