And welcome to this visualization practice.
Starting by taking a comfortable seated position on a chair with a straight back or a cushion on the floor.
And checking that your posture is relaxed but dignified.
Sense of evenness through the body.
Your head can be unsupported to help you stay awake.
And you might like to close down the eyes gently now or just have a soft gentle gaze.
And beginning your practice,
Returning your focus to your breath.
No need to change anything.
Just notice your breath as it is.
And see if you can deepen the breath a little now.
A couple of last deep breaths.
And you can let go of the deep breathing now and return to your normal breath.
Knowing that you can use your breath as an anchor throughout your practice today.
When you notice yourself distracted with random thoughts or plans,
Just kindly,
Gently,
Without judgment or anger at yourself,
Bring yourself back to your breath and pay attention for two or three breath cycles.
And then jump back into the meditation wherever it's up to.
And inviting yourself now to tune in to that body of yours.
Many of us that spend our lives up in our head don't spend a lot of time connecting and integrating with our bodies.
Just noticing now what stands out for you in the body.
Are there parts that feel energized and alive or tired or sore?
Just noticing.
And then taking your attention to your head,
Your face.
Holding these parts of your body in a gentle awareness,
A curiousness.
What's happening in these parts of the body?
And taking your attention down the back of the neck and out across the width of the shoulders.
Noticing what's going on.
You might find that you store some tension or are gripping on tightly to the shoulders and just see if you can give yourself permission to let go a little.
Bring your attention now down through the body to the bottom and the sit bones.
Noticing any sensation in this part of your body.
Notice too whether you're holding on a little more than you need to.
And see if you can give yourself permission again to just let go a little,
To sink a little deeper,
A little heavier onto your sit bones.
And then moving your attention down through those lovely legs to land at the feet.
And really tuning into the tops of the feet and the soles of the feet,
The arches and the heels,
Noticing any strain or tightness in the feet.
And see if you can allow yourself to just let go of those feet a little.
Let them fall a little heavier into the ground.
Notice how the body feels,
How the mind feels.
Just some time deepening your sense of connection through the body.
And if you think there's a part of your body that needs a little more love and care,
Take your attention back to it now.
And then leaving that body connection behind and starting a visualization.
Opening a beautiful beach.
It might be a place you've visited before.
It might be a place you conjure up in your mind.
Either way,
This beach is a place where you feel really alive,
Really happy,
Really content.
Noticing now the sounds that you can hear at the beach.
Perhaps the sound of the waves breaking and retreating.
Perhaps the sound of seagulls,
People,
The wind.
And then noticing what you can see at this beach.
Observing in your mind's eye the landscape,
If there's any people,
The color of the ocean,
The color of the sand.
And then noticing what you can smell at this beach.
Maybe that beautiful salty air.
And then turning your awareness to taste.
What tastes did you have at this beach?
Maybe you've enjoyed licking an ice cream,
Eating some hot chips or some cool water.
What can you taste?
And then what can you feel?
Can you feel the sun on your body?
Can you feel a gentle breeze perhaps?
What does the sand feel like under your feet?
Can you watch the waves as they break and listen to that fizzing sound after they've broken?
And then watch as they retreat offshore again and again and again.
And maybe,
Maybe you'd like to go and dip your toe into the water.
Maybe you'd like to walk partway in.
Maybe you'd even like to dive under a wave.
Feel that cool water on your head and face and shoulders.
However you're enjoying the waves,
Whether you're just watching or standing in them,
Or swimming under them.
Just watching how they continue to break,
Retreat,
And break,
Retreat.
And knowing that this cycle continues when you're not watching.
This cycle existed before you did and these waves will keep existing after you are gone.
This beautiful mix of constantly changing yet permanent.
And you might like to just walk back up onto the sand where there's a nice towel or a seat waiting for you.
And sit yourself down and just enjoy all of the sensations of the beach for a couple of moments quietly.
What it feels like when you're in the water,
And gradually gently,
Gently,
Gently,
Gently,
Slowly,
Gently.
And gently beginning your return to the room with a couple of deep breaths.
And tuning into the sounds you can hear in the room.
To what you can see behind your closed eyes.
And then bringing some gentle movement back to your hands and feet.
Extending that out through the body,
Whatever feels good.
And congratulate yourself for committing to another day of practice.
Very,
Very well done.
Very,
Very well done.
Very,
Very well done.
Very,
Very well done.
