Welcome to your meditation practice.
My name is Rachel Islam,
A yoga and meditation teacher who supports individuals to relax and re-energize their spirit,
To enhance their mind,
To nurture their emotions,
And to lengthen and strengthen the body.
Please find yourself a comfortable asana.
You may choose to sit or lie down.
Or lie down.
Allow the eyelids to drop.
And let's open our practice with three deep breaths.
Breathing in through the nostrils and out through the mouth.
Breathing in through the nostrils and out through the mouth.
Last one.
Letting go of the day,
Its responsibilities,
The conversations,
Any struggles or to-do lists.
Seal your lips and breathe in and out through both nostrils.
Some emotions,
Thoughts,
And sensations may arise in your meditation today.
Embrace the changes happening mentally,
Emotionally,
Spiritually,
And energetically.
See where it takes you.
Ride the wave and know that your job isn't to hold back your ocean and its current,
But to simply observe it.
Let's take three more mindful breaths.
Notice the inhale.
Notice the exhale.
Notice the pause,
The space in between the inhale and exhale.
And allow a wave of relaxation to flow from the top of your head down the face,
The neck,
Shoulders,
Back,
Chest,
Belly,
Hips,
Legs,
And down to the soles of your feet,
The body molding into the perfect shape for the next 20 minutes.
I invite you now to imagine you were in your car and you have arrived at your favorite beach.
Park the car and open the car door.
You can hear the waves up ahead.
You can smell the ocean's mist and feel a pleasant,
Cool breeze among the warm,
Moist air on your skin.
Take a breath in and out,
Soaking up this present moment.
Close the car door and begin to walk towards the ocean,
One foot at a time.
Consciously aware,
Feel the sole of each foot and your toes snuggle into the warm sand.
It's like soft powder.
Lift your gaze now and there right in front of you is the most pristine and memorizing ocean,
Illuminating and vibrating the energy and shades of blues and greens.
Stand still,
Holding this image in your mind's eye.
Allow this illustration you've created to hold your inner gaze.
It's simply breathtaking.
Now zoom your awareness in on the waves washing up onto the sand and then receding back towards the ocean.
The waves are washing up and receding back.
Washing up,
Receding back.
Enjoy the ever repeating rhythm of the waves synchronizing with the breath.
The waves and the breath following the same rhythm.
As you breathe in,
The waves are flowing in.
And as you breathe out,
The waves are flowing out.
Flowing in,
Flowing out.
Begin to walk towards the water.
Feel the spray from the ocean on your skin and the sand becoming wet and firm.
And now the water comes between your toes washing over the feet and ankles.
The water is cool,
But not cold.
And perhaps it is here that you remove any excess fabrics from the body,
Embracing the rays with a warm sun on your skin.
You begin to walk further and further into the water,
Feeling the cool water move up from the ankles to the knees,
To the thighs,
And to the hips.
You notice your inhale and exhale deepening and lengthening as your body adjusts to the temperature of the water.
Smile.
How enlivening.
How invigorating.
When you feel ready,
Take an inhale and dive in.
Get your entire body and hair wet and enjoy the ocean for a few minutes.
Feel your body and your hair gliding in the water.
Now,
Perhaps you lie on your back,
Feeling your body floating in the water.
A wave of relaxation takes over the entire face and body.
Lying still,
Begin to visualize the inside of your body like water.
Calm,
Clear,
Fluid.
Your entire body flowing freely,
Feeling weightless and totally relaxed.
And there's a joy that is growing and brewing in the heart as you enjoy each moment.
So calm and still,
Like still water that runs deep.
An ocean filled with mystery and wonder,
Yet filled with so much life,
Nutrients,
And color.
Lie here,
No wind or creases in the surface of the water now.
And with the sun shining down through it,
Creating rays of gold illuminating all the way to the sandy floor.
You are both the water and the light.
Calm and clear and entirely present.
At this very moment,
Nothing disturbs you.
Breathe and allow your mind,
Body,
And spirit come into total alignment.
Remaining relaxed,
Feel the presence and weight of your physical body once again.
Slowly begin to walk out of the water and onto the beach.
Feel the water drop from your hips down to the thighs,
The knees,
And ankles.
And stroll along the beach at the water's edge,
Keeping your toes in the water.
Still free of worries,
Stress,
And tension.
Bring yourself back to your usual level of alertness and awareness.
Take a final breath in and out.
Slowly flutter your eyes open.
Thank you for allowing me to guide your practice today.
I hope you experience a deep sense of relaxation and well-being.
I look forward to guiding you in another meditation.
Until next time,
Bye for now,
And have a beautiful day or night wherever you are in the world.
