Hi everybody!
Welcome to another edition of my guided meditation podcast.
Today we will take a trip to the beach.
Put yourself in a comfortable position.
You can either sit back on your chair or lie down if this is more comfortable for you.
Simply try and relax and follow my voice.
If any distracting thoughts come into your mind,
Don't worry about it.
This is completely normal.
Simply acknowledge them and brush them aside and focus on your breathing.
So now get comfortable and let's begin by gently closing our eyes,
Relaxing our eyelids,
Our jaw and any other muscles in your body that may be tense.
Please give yourself permission to just fully let go and trust this process.
There's nothing you need to do here.
Just follow my voice and I will guide you throughout this meditation.
Now let's start by taking a deep inhale in through your nose and then exhale through your mouth,
Fully letting go of any stress or worry.
And again,
Breathe in deeply,
Right into your belly.
Breathing in peace and love.
And on the exhale,
Releasing any tension or negativity.
And now once more,
Take a deep,
Full breath in,
Full of vitality and healing energy.
And exhale anything that gets in the way of a feeling of being fully relaxed.
Imagine that with every breath you take in,
You're filling your body and mind with peace and serenity.
And with every breath you exhale,
Let go of any tension,
Tightness and negativity.
Just feeling more peace with every breath you take.
Let go of everything that's been going on in your life,
Any rush you might have been in today,
Any worries or concerns,
Any tension you may have been retaining in your body.
Just let it all go for now and allow your body to fully relax.
Letting go and unwinding.
Completely relaxing now as you take this time for yourself.
Feel your body relaxing more and more with every breath.
Feel the muscles in your body becoming loose and limp as you begin to unwind and let go.
Now begin mentally scanning your body,
Letting everything relax more and more.
Feel your feet relaxed,
Your calves relaxed,
Your knees relaxed,
Thighs,
Your bum and pelvis relaxed.
Feel your lower back,
Your mid back and your upper back as well as your shoulders all relaxed.
Allow your upper arms,
Your elbows,
Your forearms,
Your hands and your fingers relaxed.
All are relaxed.
Now feel your torso and the organs in your belly completely relaxed.
Feel your chest relaxed.
Feel your neck relaxed.
Feel all the muscles in your face relaxed.
Feel your mouth,
Your cheeks,
Your nose and eyes and your forehead fully relaxed.
Your head,
The back of your head fully relaxed.
The relaxation goes from the top of your head all the way down to your toes.
And each time you exhale,
Notice how much more you can relax.
Deeper and deeper.
You're feeling peaceful and calm,
Perfectly safe and serene.
Just notice how your body is feeling right now and right here.
Now imagine yourself on a soft,
Sandy path leading to the beach.
Be aware of your senses,
The smells,
The sounds and all the sensations you can feel.
It's a beautiful sunny day and you can feel the warm rays of the sun gently on your face.
The breeze blows softly off the ocean,
Tousling your hair and you can hear the waves splash onto the shore and the spray of the sea is touching your bare legs.
You can hear the seagulls overhead,
Singing in the sky.
And as you near the shore,
The water sounds a bit louder.
The calming,
Soothing sound of the coming and going of each wave.
Like the coming and going of your breath.
Simply let go with each wave and with each breath.
And as you walk down the path into the beach,
Become aware of the salt air.
Take a moment to breathe in this salty air.
Stick out your tongue.
Can you taste the salt and moist air?
With all of its healing capacities making its way into your body.
Notice the shells on the sand.
Notice the little crabs going about their day.
And feel the warm sun against your skin,
Showering you with divine healing.
And then continue your journey on the beach until you find a comfortable and safe place to stop.
Imagine sitting or lying down on your towel or blanket and take in the beautiful sight of the sea and the never-ending horizon.
As you become aware of this special place,
You may notice that you're aware of the sights around you.
You may be alone or you find that someone is there with you.
Just continue to be aware of your senses.
Listening,
Smelling,
Seeing,
Feeling and tasting this beautiful place.
And as you lie down on the sand,
Feel the warm sand under your body and feel the weight of your body sink into it.
Very safely,
Very securely and very comfortably.
Feel the pleasant softness of the sand.
A place of total bliss.
And as you lie there,
Let your breath come in and go out like the ocean waves,
Clearing out tension,
Stress and worry.
And bringing in deep peace and total relaxation.
You may want to focus on the sound of the ocean,
With the coming and going of each breath.
If you're distracted by thought that comes into your mind,
Simply go back to your focus of listening to the ocean or focusing on your breath.
Letting the distracting thoughts pass through your mind and out of your mind.
Let each out-breath be an opportunity to let go of anything that no longer serves you.
And let each breath in bring you inspiration,
Hope and vitality.
This opportunity for healing and relaxation is present with each breath,
Wherever you are.
Here,
On the beach,
You feel safe.
You are in control.
All your fears and anxieties are washed out into the ocean.
Take a deep breath and find that on breathing in,
You can go even deeper into relaxation.
Finding a place of total peace and bliss.
Let the breath come in and go out with the ocean.
And with each breath,
Go deeper and deeper into that inner state of relaxation and comfort,
Where you find strength,
Healing and courage.
Become aware of your focus for relaxation.
Your breath,
A word,
A phrase or a sound.
Knowing that your focus may be an opportunity for relaxation at any time,
Whenever you want.
And now it is time to return to the sandy path.
So when you're ready,
Roll up your blanket and towel and make your way back on the sandy path.
Noticing your sensations,
The smells,
The sounds and the beautiful sights.
And now slowly become aware of your surroundings,
The sounds in the room.
Notice the sensations of sitting in your chair or lying on your bed or yoga mat.
And start to stretch a little.
Wriggle your toes and your fingers.
Move your head from side to side.
And continue to let each out breath be an opportunity to let go.
An opportunity that is present with each breath throughout your day.
And now,
Taking another few deep breaths,
Slowly bring your attention back to your body.
See roots growing from the soles of your feet,
Going deep down into the center of earth and grounding you in clarity,
Focus and deep relaxation and peace.
As you gently wriggle your fingers and toes,
Feeling the back of your body on the surface you're resting on,
Start to move your lower legs,
Your upper legs,
Your front,
Back and sides.
Gently waking up your body and energizing and bringing awareness to every cell within it.
I will now count to five and then you will be wide awake,
Feeling re-energized and revitalized.
One,
Two,
Three,
Four,
Five.
Now take a deep breath and gently open your eyes,
Feeling relaxed and well.
You may want to sit in quiet and peace for a few more moments to enjoy this state of bliss that you have just experienced.
I do hope you enjoyed this trip to the beach and that you will join me for my next guided meditation podcast.
Sending you lots of love,
Light and blessings.
Namaste,
Sunny.
