Welcome to the short guided meditation and visual imagery to bring a few moments of ease to your busy day.
Find a quiet place where you can sit comfortably for a few minutes,
Away from the distractions and the static of life.
This may be a chair in a quiet part of a room,
On your meditation cushion,
Laying on a couch,
Or relaxing in bed.
And for the next few minutes,
There's nowhere you have to be and all your tasks will be there when you have finished this session.
You will find renewed energy and focus when you return to them.
I invite you now to close your eyes or soften your gaze.
Whatever is most comfortable for you,
Notice how it feels to be supported by the surface you are sitting or resting upon.
Allow your muscles to relax into the support where you feel contact with your body.
Become aware now of your breath.
Notice its quality right now.
Are you feeling the breath and the expansion and contraction of your abdomen?
Is it more easy to detect in the rise and fall of your shoulders?
Or do you feel the air flowing around your nose or floating lightly across your lips?
Let's spend a few moments tuning in to what breathing is like for you right now.
As you sink into the sensation of your breathing,
Invite the exhale to become just a little bit longer and a little bit slower.
If you find your mind wandering or thoughts arising,
That's perfectly okay.
That's what minds do.
Simply return in a soft and non-judgmental way to the rise and fall,
Expansion and contraction,
Air flowing in and air flowing out,
This rhythm of you breathing.
Become aware of the ease to your breathing.
Notice its natural,
Steady rhythm.
Bring to your mind's eye now a warm tropical beach.
The temperature here is just right for you.
It's the time of day you most love.
There is no one else here.
It is a place just for you,
A secret cove where you can fully relax.
Notice the flow of the waves moving into the shore and away from the shore.
They're matching the rhythm of your slow,
Steady breathing.
There's an abundance of salt spray in the air and breathing it in deeply refreshes you.
Gazing now from left to right,
Taking it all in,
You see nothing but endless turquoise water,
A rich sapphire blue sky gently holding an abundance of luminous clouds and warm,
Glistening sand as far as you can see.
Taking your shoes off,
You wade out into the cool,
Clear water,
Feeling it flow over your feet and around your ankles.
With the inflow of the water,
Breathe in.
With the outflow of the water,
Breathe out.
Notice how the water flows with your breathing.
Breathing in the renewing energy of this special place and breathing out any stress that may be left over in your body.
Notice what it feels like to let the stress leave your body and flow out to the sea on your outbreath.
Take another renewing breath in,
And then release slowly any leftover stress with the outbreath.
Take a moment now to feel contentment filling your body.
It's time now to walk back up the shore,
To put your shoes on,
As you prepare to return to your day,
Knowing that this secret paradise is always right here,
Right here for you,
Whenever you need it.
Let's take another full breath together,
Gently inhale,
And a long,
Slow exhale.
As we bring some small movement to the body,
Wiggle your fingers,
Wiggle your toes,
And then slowly,
With gentleness,
Open your eyes,
Feeling completely renewed and ready to return to your day.
Namaste.
