Let's begin this meditation in a comfortable position.
Whatever place makes you feel most at ease,
Just take a few moments here to allow yourself to settle in and find comfort.
Give yourself permission to just feel and acknowledge any sensations you are currently encountering.
It's okay to feel,
You are safe.
Take a moment to check in with yourself and your surroundings.
What do you hear?
What do you taste?
What do you feel?
What do you see within?
Just taking a moment here to pause and notice.
Now bring your awareness to your breath.
Notice the pattern of your inhalations and exhalations.
As you begin to intentionally slow the breath down,
Begin to find more length with every inhale and more depth with every exhale.
Take a slow deep breath in through your nose and gently release out of your mouth.
Do that one more time,
Inhaling fully and gently exhaling as you let it go.
Now return your breathing to in and out through your nose.
As you continue to breathe deeply,
Begin to transform your breath as you begin to connect the breath to a count.
So I want you to breathe in for a count of two and then you'll exhale for a count of four.
Breathing in for one,
Two and out for three,
Two,
One.
Breathing one,
Two,
Exhale for three,
Two,
One.
Filling your belly with air for one and then your chest for two.
Releasing it all out for three,
Two,
One.
And just continue to breathe in this way,
Creating expansion.
Allow an opportunity for control.
Knowing that you cannot always control the situations and circumstances around you,
But you can control your reaction to them.
As you allow yourself to take control of your breath here,
Just notice what you feel.
Acknowledging any sensations.
Now visualize yourself walking on a beach.
It's a day where the weather is perfect.
You feel the soothing warmth from the sun and the cool breeze moving off of the ocean as it gently brushes against your face.
You look down and feel the soft sand in between your toes as you slowly take mindful steps along the shore.
You then look up and out into the ocean and notice the smooth and calm waves coming in towards the beach ripple by ripple.
There's a calm about each disruptive wave.
Acknowledge how the pattern resembles the breath moving through your body.
Feeling as the wave begins to form.
You hit the top of your breath as the water meets the sand at your feet.
Release.
Notice how the sand settles from the water with each passing moment as you come to the bottom of your exhale.
As you take in this moment where everything is quiet,
Everything is at peace,
You are free from anxiety and worry.
Know that there is no amount of guilt that can change the past and no amount of anxiety that can change the future.
Allow yourself to be present as you move through life.
When you are ready,
Gently open your eyes and continue on with your day.
