To get ready for our meditation,
Lie down on your back and make yourself comfortable.
You don't have to do anything,
Just listen to the ocean waves and follow the sound of my voice.
Imagine you're on the beach on a beautiful day.
You're lying down on a fluffy,
Clean beach blanket,
Feeling the warmth of the sun,
Enjoying the feeling of not having to be anywhere else but here.
Now we're going to focus our attention.
I'm going to name parts of the body,
And as I do,
Become aware of the part that I'm saying.
Just in your mind,
The body stays completely still.
Focus your attention on the thumb of the right hand,
Right second finger,
Third finger,
Fourth finger,
Fifth finger,
Center of the right palm,
Right wrist,
Right shoulder,
Right knee,
Right side of the torso,
Right knee,
Right ankle,
Sole of the right foot,
Right big toe,
Second toe,
Third toe.
Now focus your attention on the thumb on the left hand,
Left second finger,
Third finger,
Fourth finger,
Fifth finger,
Center of the left palm,
Left wrist,
Left elbow,
Left upper arm,
Left shoulder,
Left side of the torso,
Left hip,
Left thigh,
Left knee,
Left ankle,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe.
Now bring your awareness to the entire back,
The back of the head,
The top of the head,
The forehead,
The nose,
The lips,
The throat,
The chest,
The abdomen.
Now bring your awareness to the entire right arm,
The entire left arm,
Both arms at the same time.
Bring your awareness to the entire right leg,
Entire left leg.
Focus your attention on both legs simultaneously.
Now become aware of the entire body.
Notice the sound of your own breathing.
We're going to do a practice called ocean breathing.
It's a relaxing breathing technique that can help you sleep.
To breathe this way,
You close the back of your throat as if you're snoring,
Like this.
Focus on your ocean breathing now.
Now use the creativity of your mind to visualize yourself going snorkeling in the cool blue ocean water.
On your snorkeling journey,
Imagine the following things.
Bright red coral.
Green seaweed.
A school of yellow fish.
A sea turtle.
An orange seahorse.
A red crab.
A starfish.
A blue whale.
Now,
After that refreshing swim,
It's time to come back to the beach,
To come back to your body on the fluffy blanket in the warm sun.
No rush.
Notice how you feel and accept it,
Whatever that is.
And whenever you're ready,
Allow yourself to drift off into a restful sleep.
