Hello and welcome.
This meditation is going to help you shift your mind and thoughts away from the tensions and stressors of the day and focus on the experience of being on the beach.
I will guide you as we take a short vacation to the beach to rest,
Relax,
And recharge.
Make sure you are in a comfortable position,
Whether that's laying down or sitting comfortably in a chair.
As always,
We start with the breath.
So close your eyes and take some nice deep breaths in through your nose and out through your mouth.
Make sure you are breathing into your belly to start the relaxation response in your body.
So breathe with me for a few moments.
Take a nice deep breath in and slowly out.
As you breathe,
Notice your muscles relaxing and your mind feeling a sense of calm.
So again,
Nice deep breath in and out.
Again,
Nice deep breath in and out.
As you continue to breathe,
You notice that your body is feeling more and more relaxed.
Find any tension in your muscles and on that out breath,
Just let that tension go.
Nice deep breath in.
Feeling more and more relaxed.
Nice breath out.
Feeling more and more at peace.
Now,
It's time to start our vacation.
So as you continue to take calming breaths,
I want you to keep your eyes closed and imagine the most beautiful beach.
You have this beach all to yourself today.
So take that nice deep breath in and look around.
Take a moment to take in all the sights of the beach.
Notice the white sand,
The crystal clear water,
And perhaps some nice palm trees to provide some shade.
Remember,
This is your beach and it can look and feel however you want it to.
So continue to take breaths and take a moment just to notice your surroundings and notice the beach.
Now as we continue to breathe,
We'll find a nice spot to sit and relax.
Perhaps this is on a beach towel or a comfortable lounger or even just on the sand itself.
Maybe you want your legs in the water as you continue to relax.
Notice the feeling of the sand and focus our attention on the warmth.
Take a nice deep breath.
Breathe in the warmth of the sun as it hits your skin.
The sun is not too warm,
But just warm enough.
As the sun shines on you,
It provides a nice relaxing and positive energy.
So sit back for a moment.
Take nice deep breaths.
Notice your body getting calmer and calmer as you take in the warmth of the sun.
We're going to continue to use our senses to enjoy this most relaxing beach.
So now notice the smells of the beach.
Take a nice deep breath in and notice the smell of the salt water as the waves come to the shore.
You can also notice the smell of the sand.
Notice a light breeze coming off the waves.
With each smell,
Your body relaxes.
And now we shift our attention to the peaceful ocean waves.
Notice the sound of the waves as they roll in and up towards you.
With each wave that comes in,
You take another deep breath and we let the water flow.
Take another deep breath and we let the water calm our minds and calm our bodies.
We focus on the sense of peace and calm.
If you haven't done so already,
Maybe you want to try dipping your toes in the water.
Or letting the water come and cover your legs.
Or perhaps you want to be in the ocean itself.
Notice how the ocean makes you feel calm and cool.
Notice the sway of the ocean,
How it moves you ever so gently in the water.
Letting the experience of being in the water and the sensation of the water calming your body and calming your mind.
Notice the sounds of the ocean and of the beach.
Again,
We might notice a slight breeze coming off the water.
And we can hear the calming waves as they come to shore.
With each wave and the rolling sound of the waves,
It provides our mind just that much more peace and calm for the day.
Take a few moments to continue to breathe and notice the sounds of the ocean again bringing you a sense of peace and calm.
Now that our bodies and minds are calm and relaxed,
We'll need to say goodbye to our beach.
However,
We can always return anytime we need a sense of calm and peace.
We can always return anytime we need a sense of calm in our lives.
So slowly start to open your eyes and begin to breathe naturally,
Letting your attention focus on your surroundings.
Continue to let this sense of calm and relaxation stay with you as you continue your day.
Remember to visit your beach as often as you need to.
Have a good day.
