Welcome to a peaceful walk on the beach.
This is your time for relaxation.
During this meditation,
You'll take an imaginary walk on your favorite beach.
Go ahead and make yourself comfortable.
You may want to sit or lie down.
Loosen any tight clothing.
Adjust your position so you can fully relax.
Begin to let go of tension.
Relax your body.
Scan your whole body for any areas of tension.
Bring your attention to a tense area now.
Allow the attention to gradually fade away.
Imagine the tension melting away with each breath in and out.
A sense of relaxation spreads to the whole body.
Take a slow breath in through your nose.
Breathe into that tense space.
Exhale,
Let it out.
Inhale to that tense place.
Exhale,
Release.
Feel your body sinking more and more into deep relaxation.
It's a warm and bright summer afternoon.
You decide to take a walk to your favorite beach by yourself.
The path leading to the ocean is surrounded by wild golden bushes.
Everything along the path smells of sea and sun.
Butterflies are all around.
A salty ocean breeze is gently caressing your face and your hair.
The late afternoon sun is warming you.
You notice the sun all around with its golden glow.
The vast and endless blue sky is above.
You see a few floating white clouds.
You can hear the rustling of the leaves of the palm trees not far away.
In the distance,
Seagulls are gliding over the sky.
You hear their cries.
Together with the waves from the ocean,
The cries of the gulls,
It forms a calming sound for you.
You're relaxing more and more.
Arriving at the beach,
You are pleased to see the pure white sand beneath you.
You have great memories of being at this beach.
It puts a huge smile on your face.
You notice the beach extends on both sides endlessly.
You look down and notice a few beautiful shells like gems in the sand,
Sparkling in the sunshine.
You decide to take your shoes off and walk barefoot.
The grains of warm sand massage your feet.
The sound of the waves wash up against the shore.
You feel this calm,
Peaceful energy in this space.
You keep walking along the shore.
Once in a while,
You bend down,
Pick up a few shells.
Toss one in the water.
As you walk further along the shore,
You decide to stop for a rest.
You sit down on some of the sand and gaze out on the horizon,
Observing the peaceful rhythm of the waves coming into the shore,
Coming back to the ocean.
Back and forth,
Soothing your nervous system,
Soothing you inside.
You feel so peaceful,
Free,
And at one with everything around you.
Time slows down for a bit.
Your mood begins to drift.
You feel carried away by this intoxicating feeling of peace and tranquility.
Each wave breaks against the coast,
Rising slowly upward along the beach,
Leaving an area of white foam.
Slowly the wave retreats back out to sea,
Only to be replaced by another wave.
This washes up against the shore,
Working in a way up the beach,
Then slowly retreating back out to the sea.
That rhythmic back and forth.
With each motion of the wave,
You watch as it glides slowly in and then out,
And you find yourself more and more relaxed.
The tranquility of the sea creates a calmness and peacefulness inside of you.
You forget about time.
You don't know how much time has passed.
You realize,
Though,
The sun is lower and lower on the horizon.
The sky is turning a brilliant color of red,
Orange,
Yellow,
As the sun sinks down below the water,
Down the horizon.
This brings more calm and soothing energy.
You continue to watch the sun as it descends.
The tranquil sound of the waves,
The smells,
The taste of the sea,
The sound of the gulls,
The warmth of the sunshine.
All of these together leaves you feeling calm,
Refreshed,
And relaxed.
Notice how deeply relaxed your mind and body feel right now.
Remind yourself that you can create these feelings on your own during your daily activities.
Remember that during any day,
You may scan your body,
Discover any tension you're holding onto,
Inhale relaxation into it,
Exhale the tension and tightness,
And then come back to this place of the ocean,
Of the beach,
For your own mini getaway.
You can relax,
Renew,
And recharge in your mind and body.
When you're ready to wake up your body,
Your mind,
And return to the present,
Gently move your fingers,
Bringing a little movement in.
Allow yourself to slowly come back to the room.
Gently blink your eyes open.
Notice the space you're in.
Look slowly from left to right,
Returning awareness back to your surroundings,
Into your environment.
Remember to keep this feeling of calm and peace with you,
Knowing you can always come back to this place of peace whenever you need it.
Whenever you need to.
