Hi and welcome to this meditation practice designed to help you release any anxious thoughts and enter a restful,
Relaxed state of being.
Take a moment here to get really settled in.
Let your body find a position that feels the most relaxing,
Keeping your back straight,
Chest open.
Let's use this practice to let go of any worries and relax deeply,
Both the body and mind.
Everything else will fall into place naturally with time.
So allow yourself the space for that to happen.
And remember that you are safe now.
Begin to softly close your eyes.
Or you can soften the gaze and look at something neutral.
Now let's find some relaxation and stillness by taking a couple of deep breaths here.
On the inhale,
Let your body expand,
Open up.
And on the exhale,
Sigh out any worry or tension and settle in deeper in this stillness.
You can lengthen your breath by counting to four for each inhale and five or even six for each exhale.
Simply inhaling and sighing it all out.
A couple of more rounds.
Wonderful.
Now as you let your breath flow naturally,
Remember that you can always come back to this deep intentional breathing.
Whenever you feel like you need it,
Your breath is always there for you.
It is your anchor to the present moment.
For when things seem to be moving too fast,
You can use it to slow down.
And when distractions arise as they always do,
Allow them to be without getting involved in their narrative.
Letting them melt away breath by breath.
Realizing that without you engaging with them,
They have no meaning and they fade.
And every time come back to the breath.
Your connection with your body and the present moment.
Move your breath with a gentle curiosity.
Focusing on merely the sensations of breathing.
The chest rising and falling,
The air going through the nostrils.
All the little subtle sensations you experience.
And now visualize yourself being on a beach.
With every inhale you take,
There is a new wave coming towards the beach.
Close to your feet.
And receding with every exhale.
The waves are perfectly synced with your breath.
You are inhaling and the new wave is coming,
Crashing on the beach.
Almost touching your feet.
Coming close.
And as you are exhaling,
You are watching the wave recede,
Move further away.
Just continue on watching the waves as they move with your breath.
And notice if you can feel any other sensations.
If you can hear the waves as well.
The soothing sounds they make.
Can you feel the sand beneath your body?
Moving your fingers slowly through the warm sand.
Can you feel the sun on your face?
Maybe there is even a light breeze.
Can you taste the salt on your lips?
The smell of the sea?
The freshness?
With each breath you are noticing your body feeling more and more relaxed.
Supported by the sand.
By the sun.
The waves following your breaths.
Everything feels like it's in perfect harmony.
So you are resting and softening any left tension.
Letting it all melt away into the sand.
And letting it all be taken away by the waves.
Notice what senses are engaged as you are watching the waves.
Which ones are the strongest for you.
And focus completely on those sensations.
Let go of any effort.
Of any movement.
Just let the breath guide you now.
As you sink even deeper into relaxation.
Appreciating your breath.
Appreciating yourself for doing this practice.
Starting to really enjoy this present moment.
This beautiful scenery you've created for yourself.
And now as our practice is coming to an end.
I invite you to slowly and gently allow your attention to expand.
Become aware of your whole body.
Notice if anything has changed from the beginning of the practice.
Stretch in any way that feels comfortable.
Maybe move your fingers or toes.
And when you are ready,
Softly open your eyes.
Thank you for joining me in today's practice.
Hope to see you soon again.
