Hello and welcome to this relaxing meditation.
Find a comfortable position whether it's lying down,
Seated,
Cross-legged,
Whatever feels comfortable for you.
And now you've found a comfortable position,
Close your eyes and take a deep breath in.
Just a deep breath in and out in your own time.
And another deep breath,
Filling your lungs and your belly and feeling that air fill up your body and exhale in your own time.
And one more deep breath.
Now take your attention to your toes and your toenails and just feel your toes relax.
The top of your foot and the bottom of your foot and your ankle and just feel that relax.
Now moving up the body and the shin and the calf.
Focus your attention,
Breathing in and breathing out and just relaxing the lower part of the leg.
Just feeling all tension melt away.
And now moving up to your knee and the top of your thigh and the back of your thigh and just your whole leg just relaxes.
Moving up the back and the bum and the lower back and the middle and up to your shoulders and shoulder blades.
And just feel your shoulders droop as you breathe in and breathe out and just feel your whole back just relax.
Now moving up the front your stomach and chest and the front of your shoulders and the top of your arms and elbows and down your forearm and hands and fingers and just feel any tension ebb out of your body and the back of your neck all the way up the top of the head and now the forehead and your eyes and eye sockets and your nose and cheeks and mouth chin and the front of your neck.
Just feel all that tension ease out of your body as you breathe in and breathe out.
And now imagine yourself on a sandy beach and you're standing on the shore.
You can feel the sand wet underneath your feet you can wriggle your toes it feels cool and comforting.
Now walk towards the water.
Crystal clear blue water so inviting.
Feel your feet as they hit that cool warm inviting water.
And as you walk further in you can see as far as the eye can see the water is clear and see through.
And you walk until you're up to your thighs.
Just enjoying being in the water feeling it revive you.
And just dive into the water just feel it wash over you it's warmth the sun beating down.
And when you're ready turn over and lie in the water and let the light waves just lap against you as it rocks you gently.
As it rocks you gently.
You can feel the sun on your face on your body and you're supported by the water.
Safe calm.
It's gentle lapping it's not moving anywhere just back and forth.
And the sun is warm but not too hot just perfect.
And just sit in the water letting it support you.
Support you.
When you're ready,
Come back to the shore.
Just take your time,
Swimming or walking back to that cool sand that you can feel beneath your feet.
And when you're on the shore,
Look back out into the water and see that cool,
Calm,
Beautiful turquoise water.
Remember how relaxed it made you feel.
And feel that relaxed when you come back into your body and open your eyes.
And just take a moment to come back and settle into your body and feel that sense of calm and peace.
