Welcome to this calming visualization practice,
Where we will practice letting go of current worries,
Anxieties,
And troubling thoughts you may be experiencing.
Let's get started.
Please find a comfortable seat or position where your body feels supported,
Seated in a chair,
The floor,
Or maybe lying down.
Close your eyes if it feels safe for you,
And take a few deep breaths to arrive in your body.
Let your body feel supported and your breath come and go naturally.
Take a few moments to notice your breath.
Maybe you notice the air moving through a specific part of your body.
Notice how that air is moving,
And how it feels entering and leaving your body.
You are right where you need to be,
And your breath is just right,
Just how it is.
Now let's imagine we are on a beach,
Right at the edge of the surf where the waves meet the shore.
You are in the same position you are now,
Either laying or sitting right on the shore.
And you are at that point on the shore where the cool,
Soothing water is just barely touching you with each ebb and flow of the surf.
As a wave approaches and breaks,
The bubbling surf climbs up the shore and just barely touches a part of your body before it flows back down into the sea.
The water is a perfect temperature,
Not too cold,
Not too warm,
And the waves in your location are so perfect today.
They continue to flow in this pattern,
Barely caressing your skin just before turning back to join the sea.
As those calming ocean waves continue to ebb and flow,
Notice your breath again.
Notice your inhales and your exhales.
As the waves come towards you,
It might align with your inhale.
And as the water touches you and turns back to the ocean,
That could line up with each exhale.
The wave flows towards you with your inhale and away from you with your exhale.
Notice how that feels in your body.
Now it's time to let the ocean waves free us of those nagging thoughts and concerns that tend to cause us anxiety and stress.
Those troublesome repetitive thoughts that keep popping up as you breathe on the beach,
They aren't serving you right now.
They're getting in the way of a calm mind and taking more energy from you than necessary.
Those thoughts need to head back out to the ocean where they can dissipate in the vast expanse of the sea.
So as you breathe and as you feel supported on the shore of this beautiful beach,
Let the waves take your thoughts out to the sea where they can rest away from you for a little while.
As thoughts appear in your mind,
Let the waves take those thoughts back out to sea with the flow of the water.
Let the water pull those thoughts away from you and away from your being.
They are not gone forever,
But they are allowing you some space.
Continue to inhale and exhale.
Continue to let the waves wash away those thoughts that keep appearing.
Notice the flow of the waves.
Notice the movement of your breath in and through your body.
Let your thoughts and concerns clear from your mind.
It's okay to let go.
As we come to the close of our practice,
Please take three deep breaths in and out before choosing to come back to your space.
And when you are ready,
Slowly open your eyes and come back to your surroundings.
Take a stretch or shake out anything if it feels right.
And be sure to use this moment to thank yourself for providing extra space and calm to your body and mind today.
And as always,
Thank you for practicing.
