Beach Meditation

This meditation is a visualization and body scan to relax your body and prepare for a good night sleep. The setting takes place on a beach and mentally walking into the water and feeling the waves and air around you.

Transcript

Welcome to Dreamland.

Tonight we are doing beach meditation.

So get cozy in your bed.

Find a comfortable position.

Make sure your blankets are pulled up tight.

If you feel not too warm,

Not too hot,

Make sure that you're just comfortable.

And clear your mind.

And we're going to picture that we are on a vacation with our family in Hawaii.

Everybody's all packed up and headed down to the beach.

We've got our swimsuits on,

Our beach bag,

Bottle of water.

And once we get to the beach,

Your mom finds a cozy chair with an umbrella and she starts to read a book.

Your brother sits down in the sand and starts to build a sandcastle.

You start walking over to the beach toward the water's edge.

And the ocean is beautiful.

There's people quietly playing in the background.

You look behind your shoulder and you see your mom and she waves.

She's got her eyes on you.

Make sure you're safe and protected.

Nothing can harm you.

You're safe here.

You take a deep breath in.

And let the air out.

And take another deep breath in.

And take a breath out.

One last time,

Breathe in.

And breathe out.

I want you to open both of your hands and lay them flat.

In one hand,

You have a bubble.

And in another hand,

There's a clamshell.

And first,

We're going to take all the thoughts that happened today that made us feel sad or anxious or nervous or upset or hurt.

Anything that made you feel not so happy,

Take all those thoughts and take them out of your head and place them inside that bubble.

Once you've cleared your mind of anything that was a little bit upsetting today,

You put it in that bubble.

I want you to take a deep breath in.

Raise your hand a little bit and blow.

When you blow,

You're going to watch that bubble fly out of your hand and up into the bright sky and float away until you no longer see it.

And next,

I want you to take all the thoughts that you had today that made you happy.

Anything that you enjoyed playing with your friends,

Anything that made you laugh,

Something that made you feel creative,

Anything that made you feel proud of yourself.

Take all of those thoughts today and put them inside that clamshell.

Now the clamshell is not going to stay with you.

You're going to close it up and you're going to keep it somewhere safe.

This is going to be where you can keep your happy thoughts for the day because those are yours to keep.

So you can put that clamshell somewhere safe.

You can tuck it in the beach bag.

You can put it back in your hotel room.

You can send it all the way back home to your bedroom.

But when I count to three,

You're going to toss it in the air and it's going to disappear and go wherever that safe spot is that you thought about.

So one,

Two,

Three.

You're going to toss that clamshell up into the air and poop.

It'll be gone.

And it's in your safe spot where you can go back and have those happy memories again.

So now that our mind is clear from all of our thoughts from today.

We're going to relax our body again,

Relax our hands.

And we're going to look around at what we're seeing by the ocean.

You see the bright sky,

No clouds anywhere.

It's just bright and beautiful.

You can hear the water crashing.

So you take a couple steps closer toward the water.

Now it's time to relax our bodies.

So first,

We're going to pretend like we're looking up toward the sun.

And all that sun is so bright,

So it makes us scrunch up our face.

So we're going to look toward the sun and we're going to scrunch up our face as tight as we can.

Scrunch our eyes,

Scrunch our nose,

Our cheeks,

Scrunch it all together like you're looking at something really bright.

And we're going to do that until we count to three and then I'll tell you to let it go.

So ready?

Here we go.

Scrunch up your face.

Oh,

That sun is so bright.

It's so bright to look at.

One,

Two,

Three.

And relax.

And next,

We're going to take one step toward that ocean water.

And we're going to feel it splash up on our feet.

And we're going to brace ourselves because it is really cold.

So we're going to clench up our fists and tighten our shoulders.

And we're going to tense our arms and we're going to squeeze.

Okay,

Ready?

Like we just we put our toes in that cold water and we're going to say,

Oh,

That is cold.

One,

Two,

Three.

And relax.

Your arms are nice and relaxed.

Your shoulder and neck are nice and relaxed.

Now we're going to take a few steps into the water.

And pretty soon we're going to get up to our knees.

And we still feel that water feeling pretty cold still.

We're going to tense up our tummies because a little bit of wave came through and splashed on us.

And we can feel that cold water hit our tummies.

So we're going to tense up our tummies real quick.

Make your back real strong.

Hold that for one,

Two,

Three.

And relax.

Okay,

We're going to keep on walking.

We're getting a little bit more used to the water now.

We're going to take a few more steps in.

And now our legs are totally in the water.

We're going to tense up our legs.

Feel that cold water around us.

Tense up our legs,

Our knees.

Make them nice and solid.

One,

Two,

Three.

And relax.

And the last step is we're going to dig our feet in the sand.

That way the waves aren't pushing us around.

We feel that nice cold sand between our toes.

We're going to wiggle a little bit,

Get ourselves down very deep.

And then we're going to scrunch up our feet and our toes and feel that sand.

For one,

Two,

Three.

And relax.

Now our mind is clear.

Our bodies are nice and relaxed.

And we're just going to take a few deep breaths.

Breathe in.

And just let the waves carry our body around.

We're not going to move from the spot we're standing.

We're just going to flow with the waves in the motion.

If you're standing in the water,

You're just going to float back and forth.

Your body will just slightly sway back and forth.

As the waves come in toward the shore and then go back out.

Just sway back and forth.

Take a deep breath in.

And out.

We're still swaying.

Our hands are resting on the water surface.

Just completely relaxed.

And along with the movement of the ocean.

And the water feels nice and warm now.

Our body is used to it.

We can feel the hot sun beating down on us,

Warming our whole top half of our body so much that the cold water now feels really good and it's refreshing.

And we're just still resting in the water.

Back and forth.

Letting the water,

The water let us sway back and forth.

Another deep breath in.

And out.

You can hear the birds flowing,

Flying overhead.

We can hear the birds flying,

Talking to each other,

Going back and forth.

Next deep breath in,

We're going to pay attention to that salty smell that we feel in the water.

We can breathe it in and it almost feels like you can taste it.

Breathe it in.

We love that beachy ocean air.

We're swaying back and forth.

This light movement.

Deep breath in.

The wind comes through,

You can feel the wind through your hair,

You can feel it light down your face.

It's a nice warm breeze and feels fairly good.

Breathe in.

Breathe out.

Keep swaying with the water.

You're nice and relaxed.

Feel the warm sun on your face.

You're safe here.

You feel wonderful and at peace.

It's time to relax.

And let your body fade off and go to sleep.

Have happy dreams.

Ready to start a new day tomorrow.

Let your body get some rest.

Take care of yourself.

You deserve it.

Get a good night's sleep.

And relax.

Good night.