Thank you for joining me for this beach walk meditation.
I invite you to find a comfortable position for your body seated or lying down and close the eyes if you like.
We'll take two deep clearing breaths just to begin arriving,
Clearing out whatever came before.
So exhaling together to prepare.
Long slow inhale through the nose.
Sighing it out through the mouth.
Again in through the nose.
Long slow sigh.
Release.
Starting to land on this moment.
Nothing else to do.
Nowhere else to go.
Landing on this breath in this body.
And on whatever spot of earth is holding you up.
And if your next few exhales can melt you just a little bit more into that support.
Keeping your focus on your breath,
We'll just watch a few rounds of natural inhale deep into the belly,
All the way back out.
Not trying to change or force anything.
Really starting to notice the sound of your breath.
Always struck by when we slow down,
When we really focus on it,
The waves of our breath sounds so much like ocean waves.
Just watching and feeling the ocean waves of your breath.
Sweeping gently in,
Gently out.
With the sound of waves in your consciousness,
Starting to call to mind now a beautiful beachside spot,
Real or imagined,
Anywhere in the world.
Picturing yourself standing surrounded by marsh grass,
A sandy path stretching in front of you.
Speaking in the sights in your mind's eye,
Watching the grass bend this way.
Feeling the sun on your skin,
The wind caressing you.
Sound of waves in the distance.
Starting out slowly down this path.
The sand beneath your feet,
Grass is gently brushing against you as you pass through them.
Noticing any scent you might detect,
Maybe the salt air.
Eventually the water,
The beach come into view before you.
Making your way slowly down towards the beach.
Missing what time of day it is,
Whether it's full sun,
Sunsets,
Sunrise.
Watching the light dance on the water,
As you walk towards it and begin to dip your feet in.
Into the rhythm of your ocean breath.
Watching as the waves gently roll in and slowly lap across your feet,
Sweeping back out slowly and carrying away something you don't need in this moment.
Taking your last breath here in the waves,
Slowly making your way just a bit farther down the beach,
Where eventually you notice the perfect spot to rest or lie down.
It looks like it was left here especially for you.
Letting yourself get comfortable here,
Sinking into whatever supports you,
Whether it's a chair,
A couch,
A hammock,
A towel on the sand.
Making a gentle body scan together here,
Noticing what you feel as we go,
Seeing if any more tension is ready to let go.
Turning with your forehead and seeing if you can smooth those muscles any more,
Around your eyes,
Your jaw,
Neck and shoulders,
The length of your arms,
Your upper ribs,
Your heart,
Lower ribs and belly,
Your hips,
Your pelvis,
Thighs,
Front and back,
Knees,
Shins and calves,
Ankles and feet.
Inhaling slowly out to take in your whole body.
In this moment,
Any more efforting that you can let go of.
Anywhere else you're able to soften into support.
Letting your ocean breath,
The sound of the waves,
Carry away tension.
Taking our last few breaths here in this idyllic resting place.
In this beachside paradise,
Just gently rising back up to stand slowly.
Taking in the water,
Sparkle of light dancing across it.
One last moment.
We'll be heading back up the beach and back down the path.
Still hearing the distant call of the waves,
Reminding you that this breath is soothing,
This connection to nature and our natural pace is always within you.
Moving towards your deepest,
Fullest breath of the day now,
Deep into the belly.
Gently release.
Inviting gentle movement back into the body.
Taking any stretches you might need.
Opening the eyes when you're ready.
Thanks for meditating with me today.
