Just begin by taking some deep breaths and find a comfortable position that suits you.
Just take some time to settle,
Making sure that you're warm and comfortable.
And if you feel that you need to move at any time during this meditation,
Please just do.
And continue taking some deep breaths.
And just imagine that you're standing at the top of a beautiful sandy beach.
It could be a beach that you know very well.
It could be a beach that you've seen in a picture.
Or it may just be a beach from your imagination.
Just stand and look out over the beach,
Feeling the water,
The sun,
The sun.
Stand and look out over the beach,
Feeling the warm sun on your body.
Noticing the sea in the distance.
And listening to the sounds around you,
Perhaps seagulls,
Perhaps distant voices further along the beach.
And then stepping onto the beach in your bare feet and feeling the warmth of the sand.
And just noticing how that feels.
Feel its heat and the silky softness beneath your toes.
And take a few small steps,
Placing your feet down gently and really noticing what that's like.
And stop briefly to take a deep breath in,
Filling your lungs with that beautiful fresh air.
Smelling the saltiness of the sea.
As you slowly and mindfully take each step.
Feeling the warmth of the sand.
Feeling its soft silkiness in between your toes.
And then stopping briefly to take a deep breath in,
Feeling the warmth of the sand.
And then stopping briefly to pick up a beautiful shell or pebble.
And holding it in your hand and really noticing what it's like.
Noticing its shape and its colour.
And gently rubbing your fingers and thumb over it.
Noticing whether it's rough or smooth.
And gently rubbing your fingers.
Noticing whether the surface is all the same.
And gently turning it over in your hand before placing it in your pocket and then pulling you down towards the water.
And as you get closer to the sea,
The sand beneath your feet begins to change a little.
It's firmer and cooler.
And just enjoy as your toes sink into this.
Enjoying the difference in the feeling from the softer,
Silky sand.
And standing a few metres away from the sea.
And just noticing what colour it is.
Is it perhaps a deep blue or more turquoise?
Are the waves coming in gently?
Or are they breakers rushing up the sand?
And notice the beautiful blue sky without a single cloud in it.
As you slowly and purposefully make your way towards the ocean.
And as you get closer,
You just stop and stand in front of it.
Noticing its vastness and its beauty.
Notice how the sun reflects on the water,
Shimmering and twinkling.
And far in the distance you might see a beautiful ship just slowly sailing by,
Just across your line of vision.
And as you stand in front of the sea,
A small wave comes in and laps around your ankles.
Is it warm and soothing?
Or is it cool and refreshing?
Or is it cool and refreshing?
Just stand and enjoy whatever sensation it brings.
Feeling the warm sun on your body and the water around your feet.
And breathing in and out to the sound of the sea.
And then gently turning yourself around and looking back up the beach from where you came.
Seeing the beach from a different perspective.
Perhaps with cliffs in the background.
You can see seagulls and hear them too.
As you gently begin to step back up.
Feeling the cool sand and its hardness under your feet.
Before you get back into the silky soft sand.
And you notice in front of you two long tall palm trees reaching up to the sky.
And between the two palm trees is a hammock.
And you choose to go towards the hammock and gently lower yourself in.
And just lie back and relax.
Feel the heat of the sun.
Feel the gentle sway of the hammock.
And listen to the sound of the ocean in the background.
Just gently taking some deep breaths.
And then letting go.
Enjoying the peace and tranquility around you.
