This is your time.
These next few moments are just for you to dedicate to self-care and healing.
A time for total relaxation and inner stillness that you can return to as often as you like.
Just take a moment to ensure that you're warm enough,
Seated comfortably either cross-legged with your back supported or in a chair with your feet grounded on the floor.
You may even wish to lie down.
Rest your hands gently in your lap with your palms facing up or down,
Whichever is more comfortable.
Now close your eyes.
Take a long,
Slow,
Deep breath in.
Hold it for a moment and then slowly exhale,
Letting it all go.
Taking another deep breath in,
Holding again for a short moment,
Then letting out a nice gentle sigh,
Releasing any stress or worry,
Allowing any tension to melt away as you gradually relax more and more deeply with each breath.
And if you notice yourself being carried away by thoughts,
This is completely normal.
Simply returning your awareness back to the breath.
Taking another long,
Slow,
Deep breath in,
Hold it in and then exhale,
Emptying your lungs completely with your out-breath.
Continuing to breathe like this,
Nice and slow.
Holding for a moment at the peak of the inhale and then letting it all go.
Keep going with this soft,
Gentle breathing as you notice yourself drifting into a state of deep relaxation.
I want you to visualize yourself sitting on the sand overlooking a beautiful tropical beach.
The vibrant colors of the ocean and the way the sun shines along the surface of the water.
You can hear the palm trees behind you as they sway in the warm breeze.
You can feel the sand beneath your legs and the warmth of the soft waves as the tide gently laps the shore.
You watch the waves flowing in and out just like your breath.
Continuing to observe the rhythm as you connect it to the flow of your own inhales and exhales.
There's nobody else around,
It's just you and nature and this is your sacred space that you can return to again and again.
Continuing to breathe slowly and gently as you bring your awareness to the top of your head.
Visualize a turquoise blue energy rising up from the ocean in front of you.
This ocean energy is filled with relaxation,
Healing and peace.
Feel the tension begin to release down from your scalp as the color begins to wash over you.
Feeling the muscles in your forehead and temples release.
Flowing further down your face,
Allowing your eye muscles to relax.
Your cheeks and your mouth.
Notice if there's any holding or pressure inside of the mouth and just let it go.
Now let this peaceful turquoise blue energy flow down into your neck.
Feel it loosening every muscle and every cell.
With each breath you take this ocean energy surrounds you giving you an overall sense of calm.
It's working its way deep into the muscles in your shoulders.
Soothing and releasing them.
This feeling flows down from your shoulders and into your arms.
It loosens the muscles in your upper arms,
Your forearms,
Your hands.
Relaxing and soothing.
All the way to your fingertips and the palms of your hands.
As your body relaxes your mind also relaxes.
And your thoughts are becoming lighter.
You're moving deeper and deeper into stillness and relaxation.
Now bring this beautiful ocean energy into your chest and your stomach.
Feel the gentle rising and falling of your breath as you continue inhaling and exhaling.
Notice the peaceful sensation that's flowing throughout this area of your body.
Relax and loosen your upper back and feel this relaxing sensation flow all the way down your spine.
As the turquoise energy gradually works its way down your body feel every muscle in your back relax and unwind.
Noticing that your entire upper body has become loose,
Limp and relaxed.
Now feel your hips relax as the peaceful color starts to work its way through your lower body.
Relax your buttocks,
The backs of your thighs,
The front of your thighs.
Feeling these muscles becoming looser and more relaxed.
Soothing feelings of relaxation flow down your legs,
Your knees and into your calves.
Relax your ankles,
Your feet and each of your toes.
Allowing any remaining tension from anywhere in your body to flow out through the tips of your toes.
Feeling your whole body relaxed and still.
Visualizing yourself completely immersed in this soothing ocean energy from the top of your head.
Out through the bottoms of your feet.
It is purifying your thoughts and creating a deep sense of ease from your inner to your outer body.
Allow yourself to enjoy this experience for a little bit longer.
Continuing to take slow even breaths in and out.
You are comfortable,
Peaceful,
Relaxed.
You feel clear and refreshed.
Visualize yourself slowly rising from your meditation seat in the sand.
Placing your hand on your heart.
You take a moment to set an intention of love and respect to yourself.
You give yourself thanks for taking this quiet time just for you.
This ocean energy comes from your heart and into your hands as you gently release it back out to the ocean in gratitude.
You slowly begin to come back into your physical body.
Deepening your breaths.
Noticing any sounds around you.
Becoming aware of your surroundings as they were.
Slowly wiggling your fingers and your toes.
Keeping your eyes closed as you do this.
With a gentle gaze downwards you can slowly open your eyes when you feel ready.
Knowing that there is no rush.
You can be here as long as you need.
Thank you for giving yourself this time of a wonderful day.
