Hi,
I'm Leticia Scorsese and I welcome you to our today's practice.
We are going to build a scenery together,
So just sit comfortably in a position where you can stay for a few minutes,
Close your eyes and just follow my words.
Initially we are going to adjust our breathing.
Breathe in as you fill your lungs completely and then breathe out to fully empty your lungs.
Keep repeating this cycle on your own mental counting and I'll let you know when we end this part.
Now you can let your breathing flow naturally,
Just pay attention to my words and enjoy the journey.
Imagine you are on a beach,
Take some time to look around you.
The sand beneath your feet is clear and thin,
Look down at your feet and feel the soft sand between your toes.
As your feet move they sink slightly.
Look up and see how the sun shines over your head,
The sky is clear,
The day is hot but the warm breeze refreshes the air.
It is very beautiful and comfortable this place where you are now.
You start walking,
Feel the sand touch your feet.
From the distance you see that immensity of water ahead of you,
It is a calm sea of crystal clear water in shades of emerald.
The sound of the waves breaking on the beach,
Meeting the shore gets louder as you approach.
The grains of sand as being more humid become united and this gives you the sensation of firm ground.
Observe how different it is to step on the sand when it is dry and when it is wet.
Hope for a while before the sea and just observe the wave movements.
In its own come and go the water changes in color and in form.
From its shades of emerald green the water turns into white form when it becomes wave and it comes and goes and comes and goes.
You observe the water reach the shore and then turn into ocean again.
Stay here for a few moments,
Just watch.
Get closer to the sea now.
Your feet are warm,
Heated by the sun and the sand.
Feel the come and go of the water in your legs.
Feel the sand firm under your feet.
The water is fresh and inviting and so you decide to bathe and enjoy the sensation of lightness and freedom that only the sea gives you.
It is good to be here,
So allow yourself to stay here for a while.
Now dive into this nurturing water.
Go deep and you will find a shell.
It seems like it was waiting for you.
You will pick it up and carry it with you as you leave the ocean.
Now that you already have your shell with you,
Walk back to the place where you were when you arrived at this beach.
When your feet touch the soft sand for the first time.
Look around one more time and say goodbye to the soft spot of your own.
Slowly bring your attention to where you are right now,
Where you are sitting,
The sounds and smells around you.
Observe the sensations in your body.
Give some deep breaths,
Breathe in and out,
Slowly,
Deeply.
When you feel like it,
Start to move your feet,
Your hands,
Stretch your body and then open your eyes.
So this is it for today.
Thank you for joining me during this practice.
I hope you have dived in this beautiful nurturing sea and just remember this shell you are carrying with you whenever you feel you need it.
