Lean back on a chair or maybe on the ground if you have a mat.
You can place a cushion under your head and even a cushion under your knees so that your lower back can rest and relax.
Let your eyes gently close or if you don't feel comfortable with that,
Allow them to be open but with a soft gaze.
At this time you don't have a care in the world.
You allow yourself to feel totally relaxed.
Breathing in and out.
Feeling the breath as it leaves your body.
Focusing your attention on your breath.
Taking a deep breath.
Allowing your body to fill up with air as if it were a balloon.
Hold the breath for a moment and then allow yourself to slowly release all the air as if your body were a balloon deflating.
Feeling relaxation overcome your body as you exhale.
With each breath you can feel more and more relaxed.
Imagine that you're walking on a beach.
Noticing the warm grains of sand gently tickle your feet as you stroll along.
Behind you are sea oats waving their long-stemmed bodies in the ocean breeze.
Overhead you notice some birds flying through the sky listening to the sounds of the birds.
Your feet carry you to a place where you can sit comfortably and face the vast ocean.
With this expanse of water before you,
You continue to breathe deeply in and out.
Becoming very relaxed and at ease.
And you're feeling the constant sea breeze touching every part of your skin and hair.
Taking away any sting from the sun's constant rays.
The air wraps around you like a blanket protecting you from the cool dampness of the beach.
Perhaps,
Smelling the salt of the ocean water and thinking about the sea life fed by this great body of water.
And imagining the animal and plant life supported by the ocean.
Letting yourself go into the enormity of the ocean stretching before you and to both sides as far as you can see.
And now focus your attention on the ocean before you.
Hearing the waves as they crash onto the shore near where you are.
You're aware of the powerful life force of the ocean.
See how each wave builds to a crest then falls onto the shore becoming little bubbles of foam on the beach.
Leaving its watermark on the sand before retreating to the great body of water to begin the cycle once again.
Allow yourself to watch the waves as they form and fall.
Meet and form and fall again.
Letting yourself go into the enormity of the ocean.
Letting yourself go into the enormity of the ocean.
Letting yourself go into the enormity of the ocean.
And now allow yourself to focus your attention on the waves as they rise and fall.
Letting the persistent motion of the waves feel your awareness.
It's okay to relax.
You don't have to go anywhere for now or do anything.
Simply enjoy the clear blue sky above,
The sand beneath you and the ocean beyond.
Let the waves,
The rhythm with which they pound the shore mesmerize you.
Fear of just this,
Only the calming rhythm of the ocean.
Letting yourself go into the enormity of the ocean.
Letting yourself go into the enormity of the ocean.
Letting yourself go into the enormity of the ocean.
Becoming more and more aware of the present,
Of what is happening now,
Of the coming and going of each wave,
As the coming and going of each moment.
Paying attention to the coming and going of each wave,
As the coming and going of each moment of your life,
With the beautiful sea in front of you and the beautiful sky above.
You come to realize that you're as small as a grain of sand in the ocean of the universe.
Allowing all worries and cares to seem insignificant compared to this vast,
Peaceful universe all around.
Feeling the peacefulness all around.
Breathe it in with the ocean air.
Feeling the calmness of the ocean in its constant rhythm.
You are very relaxed.
At peace with yourself and with the universe all around.
Take the refreshing calm of the ocean with you.
Feeling refreshed,
You find yourself leaving the ocean behind.
You find yourself walking away from the beach,
Heading back to this time and space.
It's time to bring your awareness to the present moment.
Silently count backwards from five to one.
And on the count of one,
Stretch your arms over your head.
Inhaling,
Stretch your whole body.
And exhaling,
Let it go from your mouth.
Breathing out.
Then open your eyes,
Feeling alert and calm.
Welcome back.
I hope you have a beautiful day.
Namaste.
