Hello,
Go ahead and find a comfortable position if you haven't already.
Rest your hands with the palms facing down somewhere on the body and allow your eyes to gently close.
Start to take deeper,
Fuller breaths down into the belly and slowly exhale,
Letting the body soften and relax.
Keep taking deep inhales on your own time and allow every exhale to release tension you may be holding.
Maybe in the forehead,
The jaw,
The neck or shoulders.
Beautiful.
Now with a decent amount of pressure,
Slowly rub your palms firmly up and down your legs several times.
You can also rub your arms if that feels better.
This helps to bring you more into your body versus your mind.
Just a few more and you can stop.
Beautiful.
Allow your palms to rest wherever feels good on the body and just focus on that connection between your palms and your body beneath them.
See if you can really tune into that connection and let it help you feel grounded and supported.
Beautiful.
You can let that go and now imagine that you're by a beautiful ocean without anyone else around.
Feel yourself walking along the soft,
Warm sand.
What does it feel like under your feet?
It's just before sunset but it's still sunny and the sun's rays are warming your face and skin.
Feel that warmth spread from the outside in.
What all can you hear?
Maybe the waves gently crashing or birds flying overhead.
What can you smell?
Can you smell or even almost taste the sea salt in the air?
Keep slowly walking along the sand,
Each step to relax your mind and body even more.
Now make your way to the ocean's edge.
See the small waves gently crashing against the shore.
Watch as the water returns back to the ocean.
Notice how the waves move on their own in a peaceful cycle that moves in and out.
Now sync the cycle of the waves with the cycle of your breath.
As you breathe in,
The waves recede into the ocean and as you exhale,
The waves crash along the beach.
Keep following the cycle of the waves with your breath.
If you notice that your mind has wandered,
Just acknowledge the thoughts coming up and gently refocus back on the breath without any judgment.
Let the thoughts go and then redirect your focus back to the breath that's now synchronized with the ocean waves.
You're not controlling the waves or the breath,
You're just observing them as one.
Water is healing in so many ways,
So see yourself walking into the ocean enough that the waves crash over your feet.
Water recedes.
What can it take with it that you no longer need?
Maybe it's self-judgment or resentment at someone.
Maybe it's fear or anger or grief.
Bring to mind something you're ready to let go of and allow the ocean to cleanse it from you.
Or you don't have to think of anything specific and can simply trust that it's clearing away negativity and any heaviness you don't need.
Feel as you get lighter with every wave and every breath.
Good.
Now it's time for a beautiful sunset.
So just take a minute to watch the sunset.
Maybe imagine sitting in the warm sand or perhaps there's a chair on the beach or you can stand at the water's edge.
Just take in this sunset.
Notice the colors in the sky,
Light reflecting on the water.
Beautiful.
Now gently acknowledge that it's time to leave the ocean and I invite you to thank the ocean for its help.
Let the image slowly fade away.
Just notice how you feel in this moment.
Tune into how you're feeling physically,
Mentally,
Emotionally.
Now I invite you to bring one or both hands to your heart and thank yourself for taking the time to slow down and show yourself love in this way.
Maybe start to wiggle the fingers and toes or take any other soft movement to gently wake the body.
Then take as much time as you'd like.
Ready,
Slowly and gently open your eyes and remember that the ocean is only ever a moment away.
