Close your eyes and make yourself comfortable.
Take a deep breath in through your nose and then slowly let it out from your mouth.
Take another deep breath in and slowly and gently let it out through your mouth.
One more time,
Deep breath in and slowly and gently let it out through your mouth and relax.
On the next inhale of breath,
Lift your shoulders up and hold for a count of three,
Two,
One and as you exhale,
Slowly let your shoulders drop back down,
Feeling all the tension just slipping out of your body.
So again,
Deep breath in,
Lifting the shoulders and holding for the count of three,
Two,
One.
Slowly and gently,
Breathing out of the mouth and letting the shoulders drop back down,
Releasing all your tension.
One more time,
Deep breath in,
Lifting the shoulders for the count of three,
Two,
One.
Now breathing out and letting the shoulders drop back down.
Now imagine yourself surrounded by a pure white light,
A light so bright and so pure.
Now imagine the whole room filled with this beautiful shining light.
Breathe in this healing energy of light.
Breathe in its protection.
Slowly fill your lungs with deep breaths of pure white energy and let this light expand into your whole body and wherever this light touches you,
You can feel its vibrations.
You can feel its energy coming alive in and around your whole body.
And each time you breathe in,
You are breathing in pure white light.
Each time you breathe out,
You breathe out all negativity,
All tension,
All stress.
And you can see this negative energy coming out from your mouth.
It looks like a gray mist and you can see it as it flows gently down,
Deep down into the earth where it's absorbed by mother nature and can do no more harm.
Remember you are safe,
You are loved and you are protected always.
Now imagine yourself standing on a beautiful white sandy beach.
The sun is shining down on you and the warmth seeping into your skin,
Making you feel at peace and you breathe in the fresh salty air and hear the gentle waves ebbing and flowing along the shore.
The crystal clear waters of the majestic blue ocean glisten under the clear blue sky above.
Feel the serenity and calmness that surrounds you,
Really feel it as it allows your mind to relax and your spirit to rejuvenate.
Listen to the sounds of the beautiful deep blue ocean as it calms and quiets your mind.
Feel your body and your mind relax gently to the rhythm of the waves,
All the time feeling a wonderful sense of deep soothing relaxation.
Bathe in the beauty of this freedom,
Breathe in the oneness of life.
So just for a moment,
Just take a moment to be grateful for this beautiful connection with nature,
Allow yourself to be present in this moment,
Really present,
Feeling the oneness with the universe.
As you stand on the beach,
Take a deep breath and let go of any tension or stress you may still be carrying.
Visualise yourself releasing these negative emotions with each exhale.
So breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
As you continue to breathe deeply,
Focus your attention on the sound of the waves coming up onto the shore and let this sound wash over you,
Bringing a sense of calmness and tranquility to your mind and to your body.
Allow yourself to fully immerse in this moment of stillness and peace and with each passing moment you feel your spirit becoming more energised and revitalised but at the same time so calm and so very peaceful.
So take a deep breath and feel the energy flowing through your body and embrace the beauty of nature and allow it to nourish your mind,
Your body and your spirit.
Allow this feeling to guide you and to bring you an even more intense sense of calm and peace.
So take a deep breath and on the exhale of the breath release any tension or stress that may be weighing on your mind and just allow yourself to be present in the moment and really feel the oneness with the universe.
Let nature nourish your soul and bring a sense of calmness to your life.
So take a deep breath,
Inhaling the fresh air and on the exhale of the breath release anything that may be left behind that you no longer need and no longer serves you.
Allow yourself to fully immerse in the beauty around you and again feel the oneness with the universe.
Can you feel it?
Can you really feel it?
This makes you feel more centred now,
More calm.
You feel so very peaceful and remember this spiritual meditation is not about achieving a specific goal or outcome.
It's about taking time for yourself to connect with nature and find moments of stillness and peace.
Just allow yourself to fully embrace this journey of self-discovery and just enjoy the benefits of a calm mind,
Relaxed body and nourished spirit and just focus on the sensations and experiences of this moment.
Be fully present in each moment and all of the stresses just gently slip away.
You have nowhere to be right now.
All you have to do is relish the feelings of calmness and contentment.
So for a few moments just reflect on the things that you are thankful for,
Your loved ones,
Your friends,
Your family,
Anything that you are grateful for,
Just for a few moments.
You now feel that your focus is purely positive.
Your mind is calm and your soul is at peace,
Making you feel happy and content.
Remember to be kind to yourself always and to be kind to others.
This kindness can have a ripple effect on those around us.
What you do for someone,
They might do for someone else.
This meditation is a journey,
Not a destination.
There is no rush to be anywhere or to do anything,
Just to rest.
Open your eyes,
Feel very heavy now and sleep is just a whisper away.
Your body feels so peaceful,
So relaxed,
So calm,
So very,
Very heavy.
So just listen to the sounds of the ocean.
Feel your breathing as it begins to slow down and your chest is just gently rising and falling.
Listen to the rhythm of the waves as they gently begin to lull you into a beautiful,
Restful sleep.
Just listen to the waves,
Really listen to the waves as you go deeper and deeper into sleep.
Breathing quietly and gently now,
You feel a warm wave of sleepiness travel up your face and over the top of your head and down the back of your neck and you feel so tired,
So sleepy now.
And it travels all over your body,
Making you feel so very content,
Beginning to drift deeper and deeper into a restful sleep,
So peaceful,
So calm,
So very safe.
And with each breath you take,
You drift pleasantly and even deeper and deeper into total relaxation.
So just rest now,
That's all you have to do,
Just rest.
