Come to lay down on your back in a restful and relaxing posture.
Try and get comfortable.
Either soles of your feet together,
Knees resting on blocks,
Or in Shavasana with legs extended.
As you lay here,
I want you to simply observe.
Observe the body.
The rise and fall of your breath.
Observe the mind without judgment.
Without any expectations.
Simply observe.
Imagine your thoughts as clouds drifting across a vast sky.
Notice them.
You are not your thoughts.
You are the vast open sky that observes them.
So without any judgment,
Any expectations,
I want you to simply let thoughts come and go.
And with each thought that passes by,
Acknowledge it,
But try not to dwell on it.
You are not trying to change your thoughts.
You are not trying to still your mind.
You are simply observing what your mind is doing and how your body is reacting.
Now that you have given your mind the opportunity to let anything that's been bothering you or on your mind's surface,
You can now simply guide these thoughts to a corner of your mind and shut the door on it for a moment.
The idea of visually putting your thoughts away somewhere can help still the mind.
Just know that each time your mind wanders through this meditation,
Which it will,
Acknowledge the thoughts that have tried to take over and simply come back to your breath,
Come back to the sound of my voice.
Now I want you to keep your eyes closed and visualize yourself standing on a deck.
You feel some speckles of warm,
Soft sand underneath your feet.
Gently grazing your skin.
The saltiness in the air as you breathe in.
You take a big,
Juicy breath.
You start to feel a bit of moisture in the air keeping you warm and cozy,
Like a gentle hug.
Then you start to hear the waves crashing against the shore.
And with each wave that crashes onto the shore,
You feel like a weight is lifted off your shoulders.
As the wave washes away and retreats into the ocean,
It's washing away any remaining tension.
Any remaining tension you're holding on to as you simply stand here in stillness,
Watching the beautiful,
Beautiful sunrise.
All you hear is the sound of the waves.
Not a person in sight.
You are simply there alone in a state of complete bliss.
Continue to visualize all your tension just melting away,
Being washed away by these waves.
And in this moment,
You start to feel a glimmer of joy.
This moment makes you feel joy.
Your mind is simply here,
Enjoying this very moment.
Just listening to the sound of the waves.
Feeling the light,
Salty breeze from the ocean.
And with each breath,
You feel lighter and lighter.
With each breath,
You feel like you could just float away.
You just can't help but have a giant smile on your face.
And either silently or aloud,
Repeat after me.
I feel joy.
I am free of tension.
I feel contentment.
I can enjoy this present moment.
As you are overcome with this feeling of bliss,
You notice a glimmer of golden light that peeks through that sunrise.
And it just showers you with light,
With energy,
And gives you so much joy.
The waves continue to crash onto shore and retreat.
And with each wave,
You unclench your jaw.
Relieve any tension in your temple.
Maybe you sway your body a little.
You take another peek at the sun,
And it is now way up in the sky.
And that golden hue and warmth has touched every corner of the shore.
You take a few breaths of that nice warm air.
And exhale,
Let it all go.
Gently begin to wiggle your fingers.
The feeling of contentment and gratitude for your mind to allow you to enjoy this visualization meditation.
