Welcome to the peaceful beach meditation.
My name is Johnny and I am honored to be guiding you today.
Find a comfortable seated or reclined position.
As you feel comfortable,
Allow your eyes to soften close.
Begin to allow your body to relax.
Let your feet anchor soundly down.
Allow your hands to uncurl.
Let your shoulders drop and your neck lengthen.
Allow your jaw to unclench.
Let the muscles of your face soften and smooth.
Give your body total permission to soften,
Melt,
And relax deeper into your seated or reclined position.
Now,
Begin to deepen and lengthen your breath.
Inhale for 2.
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3.
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Exhale for 2.
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3.
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Inhale 2.
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4.
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Exhale 2.
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Inhale for about 4 more or less deeply.
Exhale for about 4 more or less fully.
And continuing with that breath,
We will center our meditation on refreshing and revitalizing with the current of our breaths and the waves of the sea.
Begin to imagine yourself on a beautiful beach.
This beach could be one you have visited before,
Or one you have seen in art or online,
Or it could be somewhere totally new.
Allow your imagination to paint the full details of this beautiful beach.
Notice the ground underneath you,
Whether you are on soft sand or smooth pebbles or sound rock.
Notice the natural setting around you.
What sort of rock features,
Trees,
Plants,
And other wildlife are present.
Notice the sky overhead,
What time of day it is,
And what the weather is like.
And lastly,
Notice the ocean,
The color of the water,
Size of the waves,
The expanse of the sea.
This beach is your safe space of retreat.
While you are here,
There is nothing to worry about and nothing to do,
Except be here fully,
Enjoying this space and time of respite.
Now,
Imagine that you take a seat at the water's edge.
Imagine that as you inhale,
A wave gently rushes up the beach towards you,
Perhaps even softly and coolly caressing the skin of your feet.
And as you exhale,
The water is pulled back to sea,
Washing back over your feet as it retreats.
Inhale,
A wave gently rushes up the beach to you.
Exhale,
The wave softly retreats back.
Inhale,
A wave in.
Exhale,
A wave out.
And continuing with this breath and visual,
Also imagine that as you inhale and the wave comes towards you,
Your breath and the water are bringing to you positive qualities and energies you would like to receive.
Physical health and vitality,
Mental clarity and calm,
Emotional healing and love,
Spiritual light,
And any other qualities and energies you would like to welcome in.
And imagine that as you exhale and the wave retreats back,
Your breath and the water are helping to cleanse you of anything you are ready to release.
Physical exhaustion and mal-ease,
Mental stress and outdated thought patterns,
Emotional hurt and blockages,
Energetic heaviness,
And any other qualities and energies you are ready to shed.
Inhale,
A wave comes in and your breath and the water bring to you the new,
Good,
And positive.
Exhale,
The wave retreats back and your breath and the water help you cleanse the old,
Suboptimal,
And negative.
Just continue here,
Breathing deeply and imagining the waves moving in tandem with your breath,
And letting your breath and the water represent the receiving of the qualities and energies you would like to welcome and the releasing of the qualities and energies you are ready to shed.
On your next exhale,
You can release your attention on the breath and see.
Imagine taking one last look around this beautiful beach.
Know that this space is yours and exists within you,
And you can return here anytime you need to retreat,
Refresh,
And revitalize.
Now,
Allow the image of the beach to fade.
Bring your awareness back to your body.
Notice how you feel,
Perhaps more grounded and relaxed.
Check in with your mental state,
Maybe more clear and calm.
Tune into your energy,
Perhaps more positive.
Now,
Take one last inhale and exhale.
As you are ready,
You can allow your eyes to open.
Thank you for going on this retreat with me today,
Friend.
Be well.
