Find yourself a comfortable position,
You can either sit down or even lie down,
Allow your body to fully relax and just release any tension.
When you feel ready,
You can close your eyes down.
Take a deep breath in through your nose,
Full breath.
And exhale all stress,
All tension,
Let it go.
One more time,
Inhale,
Deeply filling your lungs.
Exhale,
Let go of all distractions,
All stress.
Now let's use the skill of visualization to find relaxation.
Imagine you're standing at the edge of a serene harbor.
Maybe the soft sound of water lapping against the shore.
You feel at ease here,
Safe,
Grounded.
Before you is a small boat waiting,
Inviting you to climb aboard.
You step into this boat and you feel the gentle sway of the water.
You notice the air is warm against your skin,
Perfectly comfortable,
Just a light breeze.
As you settle into the boat,
You take a deep breath,
Feeling the peace of this place just beginning to wrap around you.
Now the boat begins to glide forward,
Smoothly cutting through the calm waters,
Blue,
Green,
Calm waters.
The rhythmic sound just dipping in and out of the water,
Bringing you a soothing,
Meditative quality.
As you look around,
The sky is a soft blue,
A few fluffy clouds are drifting.
The landscape beyond you is lush and green.
You see distant cliffs rising from the water.
The air smells really fresh,
Sea salt,
Nature.
The boat moves gently and you're fully immersed in the peaceful motion,
Free of any need to hurry,
To fix,
To worry.
With each breath,
You sink deeper into relaxation.
Feel the calmness of the water all around you,
Supporting you,
Guiding you further into this moment of ease.
Soon after the boat approaches a secluded island,
The shore is lined with smooth,
Bright,
Soft sand.
The water is crystal clear.
You can reveal the gentle ripples below.
The boat slows as it nears toward the shore.
You step out onto the sand and your feet sink into the warm grains.
You take a moment to feel the earth beneath you,
Solid,
Supportive,
Grounding.
The island that's peaceful,
Untouched.
There's no one else here but you.
Everything feels calm,
Untouched by time.
You begin walking along the shoreline,
Each step smooth and easy.
The sand feels cool,
Where the water touches it in a warm underfoot as you walk further inland.
You can hear the sound of the waves rolling,
Creates a constant rhythm,
Bringing a sense of peace and stillness.
With each step,
You feel yourself more and more immersed in the present moment.
There is nothing you need to do.
There's no past or future,
Just this beautiful,
Tranquil moment.
The sun is warm on your skin.
The warm breeze carries the scent of salt and fresh air.
You are perfectly safe,
Perfectly at ease,
In perfect alignment with this moment.
In this place,
There's no pressure,
No expectations.
The peace of simply being.
You are here now,
You are fully alive,
Present.
Feel how your body is at ease and your mind clear and open.
Your heart at peace.
You are safe,
You are enough,
All is well.
You invite yourself to fully absorb the peace of this place and how it feels in your body.
Now,
Begin to bring your awareness back to this present moment.
Maybe notice the space you're in,
The feeling of the ground beneath you.
Maybe back to your breath.
Take one final deep breath,
Full deep breath.
Inhale.
Exhale.
As you feel ready to,
You can gently blink your eyes open.
Maybe carrying with you the intention of peace,
Of lightness.
The calm of your island with you into the rest of your day.
Your meditation is now complete.
