This guided meditation is an imagery rehearsal of the beach.
The practice helps you to fall asleep faster and to feel more rested and rejuvenated upon awakening,
Beginning by finding a comfortable position on your back,
Your side,
Your stomach,
Adjusting your posture so you have no twists in your spine.
If there's any pressure on your shoulders,
Your knees,
Your hips,
Just adjusting them so you feel more balanced and more relaxed.
Beginning by turning your attention inward to your breath,
Extending each inhalation and each exhalation,
Breathing in,
Expanding,
Breathing out,
Relaxing.
With each breath you find yourself feeling more relaxed.
If there's any areas of tension in your body,
Breathing into them,
Expanding the muscles,
The joints,
And as you exhale,
Releasing,
Relaxing,
Breathing in,
Expanding,
Breathing out,
Releasing,
Relaxing.
Your breath becomes so natural and so gradual,
It just naturally falls into a rhythm by itself.
And in your mind's eye,
Noticing a path that leads to the beach and beginning gradually walking down that path,
Feeling each footstep drawing you into the beach and drawing you to a deeper place of relaxation,
Feeling the weight of your feet as you walk along the path,
Noticing the colors around you,
The white sand,
The blue sky,
Some birds in the distance,
And feeling the warmth of the sun on your skin,
The temperature is just right.
And as you continue walking closer and closer to the beach,
You feel more relaxed.
As you inhale,
You can smell the salty wind,
The sea air engulfing you.
You hear the soft waves in the distance,
And in the sky,
The faint sounds of birds continuing to use all of your senses,
Looking around,
Observing beautiful details,
Feeling your feet walking along the path,
Sensing the air,
The wind,
The sun around you,
Smelling the sea air.
As you get closer to the water,
You hear the waves crashing in.
With each wave that comes in and draws back out,
You feel your body relaxing a little bit more,
Easing out into the waves,
Noticing the expansion of the sea.
All of these sensations,
These sights,
Smells,
Sounds,
Help you to feel more and more relaxed.
After a few moments of strolling along the water's edge,
You notice the chair ahead,
Taking a gentle seat in the chair.
Sinking down,
Feeling all of your muscles relax,
All of the worries in your mind gently fade away.
Looking out into the horizon,
Feeling the sun,
The breeze,
And the sand beneath your feet,
Taking in a deep breath and slowly breathing out,
Feeling more relaxed and more comfortable in this chair.
For a few more minutes,
Just allowing yourself to enjoy the sights and sounds of the beach,
The beautiful air around you,
The sun,
The sky,
Where all your worries drift away.
With each breath,
The wave draws in,
And with each exhalation,
The waves draw out back to sea,
Allowing the body to breathe naturally and the waves to naturally flow in and out.
Whenever you like this space is available to you,
You can return to it and experience the sense of relaxation and peace.
