Welcome to your guided visualization meditation.
You may begin in a comfortable position,
Whether that's seated or laying down.
Finding somewhere where you can begin to connect with your breath.
You'll start to release and let go of anything you might be carrying with you.
Allow the eyes to close.
And begin to lengthen and deepen your breath.
On each inhalation,
Feeling expansion through your chest,
Rib cage,
And belly.
And on each out breath,
Allowing a softening to wash over your entire being.
With your exhales,
Begin to narrow through the throat,
Finding a sounded ujjayi breath.
Allow the sound of this ocean breath begin to guide a picture in your mind.
And then,
Allow the sound of the ocean breath to begin to guide the picture in your mind.
And then,
Allow the sound of the ocean breath to begin to guide the picture in your mind.
Imagine in your mind,
Eye yourself beginning to walk.
You begin to venture into the sand.
And as you step,
You feel the soft,
Warm grains of sand beneath your toes.
You feel the support as the sand begins to shape to your presence as you stand.
As you continue to walk,
You decide to stop in this place to rest.
As you settle in,
You once again feel the warm,
Loving embrace of the sand as it supports your body beneath you.
You begin to hear the gentle lapping of the tide and waves washing up to the shore and taking what is not needed back out to sea.
You notice the steady rhythm of your breath moving in sync with the calming movement and sounds of the sea.
As you continue to walk,
You notice the steady rhythm of the sea.
The sun is shining on your skin.
You can feel its warmth.
And this warming sensation penetrates beyond the physical body and beginning to warm your emotional and energetic bodies.
As it does,
You feel yourself beginning to release tension throughout these bodies,
Allowing for a melting,
A softening.
A gentle breeze is blowing.
A comfortable wave of fresh air on a warm day.
You admire its refreshing freedom.
A few white,
Fluffy clouds are slowly drifting their way across the sky.
There is an elegance to the birds soaring above.
They seem weightless.
They have nowhere to go.
Nowhere to be.
They are simply existing,
Moving with grace.
As you feel the calming and steady rhythm of your breath moving through you,
You find a contentment and satisfaction in the non-act of simply existing,
Finding yourself in the art of being.
Take a deep inhale in through the nose and filling up through the bottom of the lungs and then open your mouth audibly,
Sigh it out,
Let it go.
Again,
Another deep cleansing breath,
Breathing in through the nose and then part your lips,
Sigh it out,
Let it go.
And begin to invite gentle energy,
Gentle movement back into your body,
Wiggling your fingers and your toes and gently guiding your awareness and your presence back to the physical body and back into the present moment.
And gently flicker your eyes open,
Welcoming yourself back into the here and the now.
And pausing for a moment of gratitude,
Thanking yourself for being here,
For being here and just sitting down and to simply exist exactly as you are.
I in turn thank you for joining me for this guided meditation.
Namaste.
