Welcome to your meditation.
Take a moment to find a comfortable seat adjusting and shifting until you find the point that you can just simply settle.
Take a slow deep breath in and through the mouth.
Let it go.
Feel as you come from outward to inward.
From your thinking mind to your feeling body.
From movement to stillness.
Just allowing yourself to relax.
Relax the muscles around your eyes and all the muscles of your face.
Allowing your teeth to part and your jaw to soften.
And that relaxation flows down through your neck and throat,
Shoulders and arms.
All the way to the tips of your fingers.
Relaxing from the throat into the chest,
The shoulder blades.
All the way down your spine to the tip of your tailbone.
Relaxing your chest and belly.
Softening,
Releasing any tension in and around your hips.
And let that relaxation flow like a river down your legs.
All the way to the soles of your feet.
I'd like you to imagine now that you're walking on a boardwalk leading up to a beach,
An ocean.
Feel your footsteps on the wood.
Perhaps your hands on the railing.
As you walk closer and closer to the shore.
And there are two steps down now to the sand.
And just let each step relax you even more.
Stepping down onto the first step.
Stepping down into the warm sand.
Just feel your toes wiggle in the sand.
As you gaze along the shoreline,
Just notice the soft flow of the waves coming in and gently rolling out again.
As you begin to walk through the sand,
Walking up to the very edge of the water.
Noticing the waves splash against your toes and ankles.
And just begin to walk along the shore.
Feeling the cool sand under your feet where the water has softened and splashed.
Until you find the perfect,
Perfect place.
The place to sit,
To relax.
And once you find your seat in the sand,
Eyes are closed.
You just listen to the flow of the waves coming and going in and out.
The rhythm of the waves.
The rhythm of your breath.
As if you're breathing in time.
In time with the soft waves that flow in and flow out.
Hear the sounds around you.
Perhaps some birds in the distance.
The warmth of the sun shining on your face,
On your chest and belly.
Just letting this warmth pour down from the very top of your head.
All the way down to your toes.
Feel the soft,
Subtle breeze against your skin.
Take a deep breath in and sigh.
And notice the salty air,
The smell,
The aroma.
As comfortable as you can be now,
Soak in the sun into every pore of your body.
And begin to draw this energy inward from all directions into the very center of your being.
Notice the soft,
Quiet thoughts that flow through the mind.
Your gentle,
Easy breathing.
And the level of relaxation you feel now.
Take another slow,
Deep breath.
And let it go.
And just hold this sensation in yourself.
This warmth.
This calm.
This calm.
You might choose to sit a little longer,
Basking in the sun.
Or if you'd like,
You might open the eyes and become fully present to this moment again on your meditation cushion.
And may you take this sense of calm and peace throughout your day.
Namaste.
