Welcome.
Sometimes when I'm leading meditations,
People will notice that their mind wanders and they find it challenging,
Say,
To focus on their breath or clear their minds without a lot of thoughts coming in.
And sometimes what's helpful is to go through a visualization.
It is redirecting your mind and giving it something relaxing to think about.
So today we're doing a brief beach visualization.
And I invite you to sit comfortably or you might choose to lie down.
Your hands can be resting in your lap,
On your belly or out at your side.
And I invite you to take a moment to scan your body,
Noticing any areas of tension and see if you can make some subtle adjustments to feel more comfortable.
And we begin by drawing our attention to our breath,
Inhaling and exhaling through the nose,
Trying not to control the breath in any way.
I'd like you to call to mind the feeling of feeling safe and peaceful and relaxed.
And I'd like you to call to mind the feeling of feeling safe and peaceful and relaxed.
Imagine that you are on a secluded beach.
Perhaps it's one you know well or one you've never been to before.
Bringing with you that feeling of safety and peace,
Feeling serenity.
Imagine that you've just arrived as the sun is coming up.
It's the perfect day.
There's a light,
Cool breeze.
Now imagine you're slipping off your shoes and stepping barefoot into that cool sand.
It's a sugary feeling sand that feels like it's going to melt your feet.
Feel the sand beneath your feet as you start walking along the beach.
You might notice the pressure of your feet as you step,
The slight heaviness of walking through sand.
You might notice the pressure of your feet as you step,
The slight heaviness of walking through sand.
And in this moment,
What do you notice around you?
For example,
What do you hear?
Perhaps you hear the sound of the ocean as the waves crest and fall.
Maybe you hear laughing gulls flying overhead.
Perhaps you hear the wind in your ears.
Perhaps you hear the wind in your ears.
Keep walking,
Feeling your muscles,
Feeling them gently working as they move,
Feeling the gentle warmth of the sun on your face and the breeze across your neck.
So you're taking in everything you hear and feel.
And what are you seeing around you?
Don't worry if you can't visualize it perfectly.
Just get a sense of being at the beach.
Perhaps you're noticing seaweed on the shoreline.
And you're watching the water come and go.
What else is on this beach?
What do you notice around you?
And at this time,
You walk down to the water and smell the salty air.
Notice how the bottom of the water is a little bit more moist.
And you notice the waves lapping around your ankles.
You might even imagine that you're tasting the saltiness in the air just a little bit.
And you notice the waves lapping around your ankles.
And you notice the waves lapping around your ankles.
You might even imagine that you're tasting the saltiness in the air just a little bit.
Imagine yourself walking along the beach,
Walking in the water.
If you're inclined,
You might reach over and splash some cool water on your face.
After a time,
You notice a beach blanket that has been laid out in the sand just for you,
Up where it's dry.
So you begin to walk toward the blanket,
Perhaps noticing a bit of sand clinging to your ankles and feet.
So go ahead and take a seat on the blanket.
And as you walk along,
You notice that there's a thermos filled with your favorite beverage sitting right next to you on the blanket.
And as you walk along,
You notice that there's a thermos filled with your favorite beverage sitting right next to you on the blanket.
So as you reach for the thermos,
Imagine how it feels on your hand as you take the top off and take a sip of whatever beverage is inside.
Feel the texture of it.
Notice whether it's warm or cool.
Feel the heaviness of the liquid on your tongue.
And notice how it feels as you swallow and it goes down your throat,
Whether it's warm or cool.
Notice the aroma.
Notice the texture of the liquid on your tongue.
Notice the aroma.
And put the thermos down and return to gazing out over the water.
I'm going to be quiet for about a minute while you relax in this space,
While you relax in this space,
Holding all of the sensations in your mind of being on a beach,
Feeling completely at peace and calm.
Now gently guide yourself back to your breath,
Noticing the inhalation and exhalation.
Bring yourself back into the room.
You might choose to wiggle your fingers and toes.
And you can open your eyes whenever you're ready.
Thank you for joining me.
