Welcome to the Beach of Kindness meditation.
Find a comfortable position,
Either lying or sitting.
Choose a position where your back can be all nice and straight.
Place your hands comfortably down by your sides or on your knees.
Close down your eyes as you start to settle into your meditation.
Let yourself just be perfect as you are right here in this moment.
Relax all the little muscles around your eyes and cheeks.
Open and close your jaw one time and let go of any tension that you might have there.
Feel your shoulders relax,
Your arms relax,
Your back and your belly relax.
Let your hips feel heavy and see if you can notice which parts of your body connect to the floor or the chair.
Your whole body is still.
The only movement is your breath coming in and out of your body.
Where do you feel it?
Do you feel your breath under your nose?
Maybe in your chest?
Perhaps your belly?
Notice where you feel your breath come in and out of your body.
Keeping your eyes closed,
I'd like you to imagine a path,
A path with tall palm trees either side.
As you walk along the path,
You come to five steps.
Going down these steps leads you into feeling calm,
Safe and peaceful.
Going down the first step,
You feel your whole body relax and feel heavy.
As you go down the second step,
You notice your thoughts starting to drift away.
The third step sees your feelings floating away and you start to feel light.
The fourth step sees your heart opening to everything that brings you joy.
And as you step onto the fifth and final step,
Your whole body is soft and warm and deeply relaxed.
Imagine that you are at the most beautiful beach.
You walk onto the warm sand and feel it in between your toes.
Bend down and feel the texture of the sand in your fingers.
Look up at the blue sky,
It's filled with lots of little fluffy clouds.
The sun shines brightly and you can feel its warmth on your face.
Move your gaze down to be across the ocean and notice all the different shades of blue in the water.
Take a big breath in and smell the saltiness of the air.
It's very peaceful at your beach,
It's full of love and harmony.
You can hear someone calling your name,
It's the voice of someone who's special to you.
Maybe it's a friend,
Maybe it's your best friend,
Or maybe it's someone in your family.
When you think of this person,
It makes you smile.
You enjoy spending time together and you know that this person cares for you deeply.
Can you see this person clearly?
Imagine that they're there with you.
Picture their face,
Their hair,
Eyes,
Their nose and the mouth.
Include every detail of this person.
Now take a moment to notice how you feel when you think about this person.
Perhaps it's a feeling of warmth,
A glow from within,
Maybe it's a feeling of love.
Notice where you feel it in your body when you think of this person.
They walk over to you and you give each other a big,
Big hug.
You say to them,
May you have joy and happiness.
May you be free from suffering and pain.
May you have joy and happiness.
May you be free of suffering and pain.
Notice the feelings you have inside your body after wishing your special person well.
Your special person smiles,
Looks into your eyes and says to you,
May you have joy and happiness.
May you be free of suffering and pain.
May you have joy and happiness.
May you be free of suffering and pain.
Together you look around at the beautiful beach and you think of the world.
You think of all the animals and the plants in it.
And together you say,
May all beings have joy and happiness.
May all beings be free from suffering and pain.
May all beings have joy and happiness.
May all beings be free from suffering and pain.
Notice how it feels inside your heart to send your wishes of kindness out into the world.
Take this feeling with you throughout the day.
It's time to leave your beach.
Give your special person another great big hug.
And know that you'll see that person again very soon.
You start to walk up the 5 steps.
5,
4,
3,
2 and 1.
As you reach the top of the stairs,
You notice how calm and peaceful you feel.
This lovely feeling fills your whole body and a wave of happiness washes over you.
Slowly now start to wiggle your fingers.
Slowly start to wiggle your toes.
Have a big stretch.
Give yourself a big hug and thank yourself for making time for this meditation today.
And when you're ready,
You can open your eyes.
Congratulations on completing today's meditation.
Namaste.
