Tropical Beach Holiday

After a beautiful breath focus meditation you are taken on an inner journey, on a tropical beach holiday complete with crashing waves, perfect weather and nothing to do but enjoy relax and rejuventate. While laying on a confty sun lounger you scan your body relaxing each part deeply and fully. This allows your relaxed mind to fully accept and integrate the positive affirmations of love, acceptance and trust to sink in!

Transcript

Okay,

Start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze.

Begin by taking several long,

Slow,

Deep breaths,

Breathing in fully and exhaling fully.

Breathe in through your nose and out through your nose or mouth.

Allow your breath to find its own natural rhythm.

Now bring your full attention to noticing each in-breath as it enters your nostrils,

Travels down to your lungs and causes your belly to expand.

And notice each out-breath as your belly contracts and air moves up through the lungs and back up through the nostrils and out of your body.

Invite your full attention to flow with your breath.

Notice how the inhale is different from the exhale.

You may experience the air as cool as it enters your nose and warm as you exhale.

As you turn more deeply inward,

Begin to let go of noises around you.

If you are distracted by sounds in the room,

Simply notice them and then bring your attention back to your breath.

Simply breathe as you breathe,

Not striving to change anything about your breath.

Don't try to control your breath in any way.

Observe and accept your experience in this moment without judgement.

Just paying attention to each inhale and each exhale.

If your mind wanders to thoughts,

Plans or problems,

Simply notice your mind wandering.

Touch any thoughts that enter your awareness as neutrally as possible.

Then practice letting go of the thought as if it were a leaf floating down a stream.

In your mind,

Place any thought that arises on a leaf and watch as it floats out of sight down the stream.

Then bring your attention back to your breath.

Your breath is an anchor you can return to over and over again whenever you become distracted by thoughts.

Just notice when your mind has wandered.

Observe the types of thoughts that hook or distract you.

Noticing is the richest part of learning.

With this knowledge you can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the quality of your breath.

Practice coming home to the breath with your full attention.

You may notice the gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.

Allow yourself to be completely with your breath as it flows in and out.

You may become distracted by pain or discomfort in the body or twitching or itching sensations that draw your attention away from the breath.

You may also notice feelings arising,

Perhaps sadness or happiness,

Frustration or contentment.

Just acknowledge whatever comes up for you and breathe through it.

Just breathing in and out.

Follow the air all the way in and all the way out.

Quickly be present moment by moment,

Breath by breath.

Your body and mind will both be feeling very heavy and relaxed as you continue to breathe in and out.

We are now going to go on a beautiful and peaceful inner journey in our minds.

You see in your mind's eye yourself walking along a tropical beach on a summer's day.

You are on holiday and you have all the time in the world and today you have the beach all to yourself and the weather is perfect,

Just perfect.

And as you walk along you can smell the salty air and feel the light ocean mist on your face.

The sunshine is slowly warming your skin.

Perhaps you are walking barefoot on the packed sand just by the water's edge.

As you walk you can feel your heels pushing into the sand a little with every step.

Now and then the warm water just barely laps up to kiss your feet.

You are feeling relaxed and completely contented.

You see seagulls darting here and there at the edge of the water.

And out beyond the breakers a small flock of pelicans soar just above the water.

Take a moment to simply walk along taking in the scenery and the sounds enjoying every moment in this beautiful tropical paradise.

Then you come to an inviting lounge chair that's been set up for you on the sand and you decide this would be a good time to take a rest.

So you settle down and get comfortable shading your eyes with a nice big straw hat.

Now you are completely content to simply lie back,

Relax and listen to the sound of the waves.

Your body is loving this restful feeling and a wonderful wave of deep relaxation begins to gradually make its way all through your body.

This wave of relaxation moves through your body easily beginning with your toes moving up through your feet and ankles and into your calves and your knees.

And it makes its way up into your upper legs and hips.

You can feel the whole half of your lower body completely relax.

Feeling comfortable,

Warm and happy just lying there on this lounge chair in the sun.

Now this wave of peaceful relaxation moves on into your abdomen and lower back and then on up to your chest and upper back.

All of these areas are feeling completely comfortable and deeply relaxed.

Then this wave of peaceful relaxation begins to flow up into your shoulders and down your arms into your hands and out into your fingertips.

You can feel your arms relaxing beside you warm and heavy.

You are feeling wonderfully calm and settled.

Then this wave of peaceful energy starts to flow up through your neck,

Throughout your head and waves follow down your face.

You can feel them going down your forehead,

Over your eyebrows,

Around your eyes,

Completely relaxing all the muscles.

Down your nose,

Over your cheeks,

To your mouth and your chin.

Then along your jawline to your ears.

Eventually going right out the top of your head.

Your whole body is relaxed,

Comfortable and as peaceful as it can be.

As you listen to the gentle rhythm of the waves begin to notice the rhythm of your breath.

It's a lot like the ocean,

Wave after wave,

Peaceful breath after breath.

Begin to follow your breath a little more closely now and between each breath pause just for a moment to enjoy the feeling.

Breathe in,

Pause for a bit and breathe out and pause again in the timing that's comfortable for you.

This little pause helps you to really savour each breath.

Notice how good each breath feels and how it nourishes you.

Your body loves this peaceful relaxing rhythm just like the ocean loves the waves,

So perfectly natural and satisfying.

To enjoy this feeling even more with each breath in,

Inwardly say the word deep and with each breath out inwardly say the word peace.

Breathing in deep,

Breathing out peace.

If that feels good to you,

Repeat this method a few more times as you lie on your comfy lounge chair on the beach on this beautiful summer day enjoying the peaceful and relaxing comfort.

Allow yourself two more breaths in and out and then we are going to move into the second part of this meditation.

I am now going to introduce some positive affirmations which will be readily absorbed by your calm and peaceful mind.

These five affirmations will help you build confidence in your ability to listen to your intuition,

To do what is needed for yourself but also to know when to rest and just be.

I will say each affirmation twice.

The second time you can join me by saying it to yourself in your mind or just let the words wash over you.

I give myself permission to do what is right for me.

I give myself permission to do what is right for me.

I allow myself to be who I am without judgement.

I allow myself to be who I am without judgement.

I listen to my intuition and trust my inner guide.

I listen to my intuition and trust my inner guide.

I accept my emotions and let them serve their purpose.

I accept my emotions and let them serve their purpose.

I give myself the care and attention that I deserve.

I give myself the care and attention that I deserve.

It's almost time to bring this inner journey to a close.

Enjoy your last few moments sitting on your comfy lounge chair on this beautiful tropical beach,

Listening to the waves crashing on the beach,

Feeling the sunshine on your skin and feeling utterly content,

Peaceful and relaxed in your body and mind.

It's time now to gently bring your awareness back to your physical surroundings.

Listen to the sounds around you and feel your clothes on your body.

And slowly begin to move your body.

You might want to wiggle your toes or your fingers or you may want to have a full body stretch.

Do whatever feels right for you in this moment.

Take your time and when you're ready open your eyes feeling awake and refreshed after your beautiful summer holiday.

Reviews

One to return to

So relaxing and real. Felt like I was on my dream holiday 🤗

Great meditation! So relaxing!

Such a lovely meditation 🧘‍♂️ thank you very much. Stay safe all 🙏🏻❤️

Perfect meditation!!! Thanks

I needed to hear this st exactly this moment in time! So grateful! Namaste

Peaceful and relaxing 😌 namaste 🙏🏼 thank you 🙏🏼

Lovely guided meditation for calming the mind. Lovely affirmations too. I liked the prompt a out da bring the ends of each inhalation and exhalation. Thank you.

thanksss for this travel and the amazing affirnation! 😘 😘 😘

Thank you Celestine for a wonderful meditation , it ticked all the boxes to enable me to get all my needs satisfied .
Thank you
Namaste
🙏

This is an incredible way to start my day. I feel connected to my body, relaxed and rejouvinated. Thank you for sharing this supportive practice. My heart is full. My beach vacation and the beautiful mantras filled my body, mind and spirit. Namaste.