Hello and welcome to our meditation.
Thank you so much for joining me today.
Meditation is a way to help our body and mind feel calm and relaxed.
And there are so many different ways that we can meditate.
In our meditation today,
We will be doing a visualization meditation.
So that means that we will be closing our eyes and using our imagination.
We will be imagining that we are on a beach by the ocean.
You can imagine yourself anywhere in the world.
Maybe you've been to a beach that you really love and you can imagine yourself there.
Or you can imagine yourself in a place that you've always wanted to visit.
Maybe you've seen a picture or a video of this place,
Even if it's on the other side of the world.
Or you can use your imagination and make it up entirely and make it as magical and mystical as you'd like.
I recommend listening to this meditation as often as you need to.
You can choose to listen to it first thing in the morning to start your day off in a good mood.
You can also listen to it before bed to help you relax.
But it is especially helpful to do this meditation whenever you want to feel calm.
When you are ready,
Let's begin our meditation.
Start by finding a comfortable position.
You can sit or lie down.
Get nice and cozy.
You can decide if you'd like to do this meditation on the floor,
Or a chair,
Or a couch,
Or a bed.
And if you need to,
You can go and get anything to help you feel comfortable.
If you want to bring pillows or blankets,
Socks or a sweater,
Or even your favorite stuffed animals to cuddle with.
And if you would like,
You can pause this meditation to give yourself time to get the things that you need to feel comfortable.
Now that you have everything that you need to help yourself feel comfortable,
You can lie down or sit in your comfy spot and we will begin our meditation.
Remember,
Meditation doesn't mean that you have to sit perfectly still the entire time.
It's okay if you need to move around a little bit to get more comfortable.
If you need to stretch or wiggle or scratch and itch,
You can do that anytime you need to.
And even if it's halfway through the meditation and you think,
Hmm,
I wish I was more comfortable,
Feel free to switch your position anytime.
I want you to feel comfortable so that you can feel calm and relaxed.
And when you are comfortable,
Allow your eyes to gently close.
And I want you to bring your attention to your breath.
So let's take a deep breath in together.
And breathe out.
Breathe in.
And breathe out.
One more time,
Breathe in.
And breathe out.
And if you notice yourself getting distracted or thinking of other things during your meditation,
Just remember that is totally normal and it happens to everyone,
So it's okay.
Especially when we are meditating at home.
Because we might have pets and family around,
We might hear noises or people talking.
And that's totally okay.
Because it's easy to bring your attention back to your meditation.
All you have to do is listen to the music and listen to my voice.
And just take a few deep breaths to help your body relax even more.
So let's take another deep breath in.
And breathe out.
Breathe in.
And breathe out.
One more time,
Breathe in.
And let it out.
Now,
With your eyes closed,
You can start to use your imagination.
Imagine that you are sitting or laying by the ocean.
Imagine that you are on a beach by the ocean.
And the beach is covered in soft stones or soft sand.
Imagine how it feels to touch the stones or the sand with your hands or your bare feet.
Imagine that you are looking out over the ocean.
The water is a beautiful turquoise blue color.
And the surface of the water sparkles as the sun shines down on it.
And when you look up at the sky,
It is a beautiful light blue color with a few white fluffy clouds passing by.
And as the sun shines down on you,
You feel warm and comfortable.
And if you get too hot,
There is a gentle breeze that cools you down at the perfect time.
So take a moment now to imagine in your mind what this beautiful place by the ocean looks like.
Maybe you see the water sparkle in the sunshine.
Maybe you notice plants on the beach,
Maybe tropical plants or trees or grass.
Maybe you can see boats out on the water.
Or dolphins and whales splashing in the distance.
And maybe you can see birds flying through the sky.
Now imagine what you can hear as you are sitting or laying by the ocean.
Maybe you can hear the waves gently crashing on the shore.
And in your imagination,
You can choose if you want to walk towards the water.
Maybe you want to dip your feet into the water.
And if you do,
The water feels nice and warm and refreshing.
You can walk into the water as deep as you like and you can even swim around if you want to.
You can swim around and look down at all of the beautiful fish that you might see.
And now I want you to imagine that you are floating on the surface of the ocean.
You can imagine yourself gently floating without having to move around much,
Almost as if the ocean is holding you up.
And if you want,
You can imagine yourself floating on a colorful floaty in any shape that you want.
It could be in the shape of a watermelon or a pineapple.
It could be in the shape of a donut or a kiwi.
It could be in the shape of a dragon or a unicorn.
It could be in the shape of a dragon or a unicorn.
Imagine that you close your eyes and you can feel your body softly rocking back and forth with the tiny waves.
Imagine that you are floating on the water and you are surrounded by this big,
Beautiful,
Calm ocean.
And I want you to imagine that this ocean is a very special ocean.
This ocean is full of love and harmony and life.
So you can now imagine that you are surrounded by love and harmony and you are floating with life.
You begin to feel more love in your heart.
You feel more harmony and peace in your mind.
And you realize that you can float with life in a way that helps you stay calm during hard times and easy times.
You can find your calm whenever you need it.
So as you are imagining yourself floating in your special ocean,
I want you to repeat the following words after me.
You can either say them out loud or quietly in your mind.
But as you are floating in your special ocean,
Repeat after me.
I calmly float on the ocean of life.
I calmly float on the ocean of life.
Let's take a deep breath in and breathe out.
Breathe in and breathe out.
One more time,
Breathe in and smile as you breathe out.
You can now begin to wiggle your fingers and your toes.
You can stretch your body and you can open your eyes.
You did such a great job during your meditation today.
Thank you so much for joining me.
I hope that you have a wonderful day.
