This is a visualization meditation.
You can be a seated meditation or you can come to lie down on the floor or on your bed.
Tune into your body and tune into your breath.
Settle the body.
Make sure that you are comfortable and warm.
Note the tone of the natural breath.
Keep it smooth and steady.
Summer summer.
Inhale,
Exhale.
Same count.
Inhale,
Exhale.
Smooth breath.
Natural.
Inhale now and hold.
Then exhale out the mouth.
Ahhhh.
Do this three times.
Each time sinking further and further into your mat or the bed.
Then come back to your regular breath.
Slow down the exhale.
See if you can extend the exhalation.
Notice the gentle release in the body with each slow release.
Exhale.
Notice the body softening.
Notice the container of your body holding your bones,
Softening and surrendering with each exhalation.
As you continue to focus on your breath,
Be aware that at any time you feel a block or tension in the body,
You can simply extend the exhalation and feel the release in the body and a quietening in the mind.
Thoughts may cross your field of awareness.
Simply allow these thoughts to arise and rather than becoming involved in any dialogue,
Allow the thoughts to move on just as a cloud passes over the sky.
Imagine you are on a beach.
You sit quietly,
Slowly removing your shoes,
Feeling the warmth of the sand on your toes and the radiant sun on your face,
Lighting up your face.
You watch the water lapping at the shore.
The tide is low and the gentle air and flow is mesmerizing.
Feel the damp sea air on your skin.
Feel the warm sand supporting you as you sit.
Notice how the sand moulds to your body and creates a comfy space to hold you.
Notice the smell of the sea air,
Maybe even a sniff of seaweed piled nearby.
You may even hear or see birds flying against the sea or blue sky.
Cast your chin upwards and feel the radiant sunlight upon your face.
Feel the warmth spread from your face to your entire body.
The sun is to the earth as your breath is to your body.
Feel up with the energy of the sun breathing in light,
New life and healing energy.
The sound of the ocean is calling you,
Inviting you to call your feet in the salty healing waters.
Slowly you rise and walk to the water's edge,
Noticing the playful waves as they lap around your feet.
The sand is harder here,
Supportive and firm.
Your feet leave impressions with each ebb and flow of the tide.
The water is cool and inviting.
Notice the gentle brush with each ebb and flow brings a rush of excitement and aliveness to the skin.
Notice the surface of the water as it laps against your shins.
Your feet are grounded,
Steady,
Rooted into the sand.
The surface of the water is erratic and affected by external forces.
Wind,
Rain,
Swell.
Whilst underneath the surface is a gentle,
Unwavering body of water,
Barely moving and conscious of the activity on the surface.
The mind is a lot like the surface of the water,
Yet your soul remains unwavering,
Steady like the bottom of the sea.
Slowly you make your way out of the water and wrap a huge soft beach towel lovingly around you,
Feeling the security of the towel and your loving arms wrapped tightly around you.
You turn your face again to the sun,
With the corners of your mouth curled up in annoying green,
Saying to yourself,
Om Mitraya Namaha,
Om Mitraya Namaha.
I honour the auspicious one,
The sun which gives us life,
And with my breath I surrender,
Release and let go.
Om Mitraya Namaha.
Slowly and slowly feel the breath to return to the body,
The natural breath,
Feel the coolness of the air as it enters your nostrils,
And the warmth of the air as it exits the body,
Bringing prana to the body,
The vital life force.
Start to wriggle your fingers and your toes gently and slowly at first.
Maybe drawing your knees in towards your chest,
Giving yourself a loving hug.
Rolling onto one side to give your parasympathetic nervous system a chance to move into the sympathetic nervous system.
Breathing soft.
Gently roll to one side and come to a seated position.
Bring your hands together in front of your heart.
Namaste.
