Take a few minutes out of your day to relax and unwind at the beach with this guided visualization.
There is an ending bell to let you know when the sit is over.
Begin by settling into your seat or lying down on a flat surface.
Adjust your body and your clothing so that you are comfortable.
Know that you can move your body at any time you need throughout this meditation.
Allow your eyes to close if you are comfortable or gaze ahead with a soft focus.
Bring awareness to your breath in this moment.
Allow your attention to settle gently on the in-breath and the out-breath.
Notice the rhythm and quality of your breathing without trying to alter the breath.
Now,
Gently shift your focus to your body.
How does your body feel right now?
Where are there areas of tightness or areas of ease?
Allow your awareness to move to these areas with kindness and interest.
You are becoming more familiar with exactly what is present and simply letting it be.
Whatever you find as you place your attention in your body is okay.
You are okay as you are,
No matter the state of your body or your mind in this moment.
Now move your attention to your emotional state.
Be curious about what feelings are present today.
As best as you are able,
Let those feelings be there without judging yourself for them.
There's no need to push them away and also no need to hold on to them tightly.
Simply allow them to be what they are.
This is a time for tender awareness of the moment as it is.
Now that you've had a chance to check in with the current state of your mind and body,
You are ready for a relaxing day at the beach.
Your work is done for the day and you are free to spend some time enjoying the sun and the waves.
You make your way down a rough path toward a sandy cove ahead.
The day is bright and pleasantly warm.
You are barefoot and as you step onto the gently sun-heated sand,
You wiggle your toes and feel the silky softness beneath you.
You sigh happily to be here in this peaceful place.
Ahead of you is the perfect setup for you to have a relaxing day.
There is a comfortable beach chair on a blanket set up under the cooling shade of a beach umbrella.
The chair moves easily into the sun or the shade as you prefer.
Next to your seat is an array of nourishing foods and cooling beverages.
Your mouth moves into a smile at the sight of such a wondrous spread.
You settle easily into the beach chair and look out at the water.
It stretches before you as far as your eyes can see.
It is the most glorious blue-green color you have ever seen.
The sun sparkles on the gentle waves lapping at the shore.
The sound of the soft waves is so calming,
So peaceful.
Above you,
The blue sky is dotted with just a few fluffy white clouds.
As you watch them,
They drift slowly across the sky,
Appearing as ripples up above.
From where you are sitting,
You feel that same gentle breeze that moves the clouds,
Ruffling your hair and cooling your skin pleasantly.
As you sit,
Enjoying this tranquil time at the beach,
You close your eyes.
With the light dancing on your eyelids,
You notice the rustling leaves nearby,
The lapping waves,
And the distant call of seabirds.
Further down the beach,
A family is playing in the sand,
And the easy laughter of children drifts along the breeze.
You are so content.
A fine spray reaches you from the ocean,
It refreshes you,
And you smell salt from the pristine sea in front of you.
You allow your eyes to open and take in the whole day with all of your senses,
All of the calming sights,
Sounds,
And sensations.
What a wonderful way to spend your time and relax and rejuvenate your soul.
Again with contentment and peace,
Breathe into this space.
You feel full and complete and ready to leave the beach behind for today.
You know that you can come back anytime.
This beach always has space for you,
And the conditions are always perfect.
Move your attention and focus back to your breathing.
Allow the breath to deepen and notice how it feels to do so.
Let your focus follow your in-breath and your out-breath.
Take one more deep inhale and exhale and allow your eyes to open.
Sit for one moment more and notice the difference in your body and your mind from when you began the meditation.
Now you can begin to move and resume your day.
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