Hello,
This is Ryan Van Voot and welcome to today's meditation.
Find a comfortable seat,
Whether it's on the floor,
A chair,
Or a cushion.
Press down into your seat,
Sit up straight,
And raise the crown of your head up as you're the connection between the earth and sky.
Take a deep breath in and let your eyelids gently close.
Focus on your breath.
Notice if you have any places you're holding tension.
Soften the skin of your forehead.
Unclench your jaw.
Take a deep breath in,
Hold,
Squeeze your shoulders to your ears and hold for five,
Four,
Three,
Two,
And slowly release your shoulders down.
Together let's take a deep breath in through the nose and gently let it go.
And again,
Take a deep breath in and gently release.
Keep it going for three more times.
Inhale in and let it go.
In and out.
Last time,
Take a long,
Slow,
Deep breath in and gently release.
Keep breathing on your own now.
Listen to the sound of your breath.
What does it sound like breathing in and letting it go?
As you're breathing in and breathing out,
Bring to mind your favorite beach on the shore,
Whether it's your favorite lake or the ocean or the riverbed.
Bring that place to mind and listen to the sound of your breath.
Listen to the waves.
Remember the waves crashing along the shore.
It's just you there with your breath.
No one else.
No distractions.
No deadlines.
No worry.
No stress.
Focus on your inhale and exhale.
What does it feel like to be there?
What does the sand feel like?
Feel your feet on the sand.
Do you feel the water kissing your toes?
Can you feel the breeze blowing across your face for the smell of the saltwater?
What's the temperature of the sand?
Can you feel it between your toes?
Can you hear the sound of boats or seagulls or the waves crashing along the shore?
What's the temperature of the water?
Soak it all in with each inhale and each exhale.
Keep breathing and listening to your breath,
Feeling like you're there.
Now I'll bring you back and take a long deep inhale in.
And gently let it go.
Let's do that one more time.
Take a long,
Slow,
Deep breath in.
And gently release.
Just notice how you feel.
And when you're ready,
You can gently open your eyes,
Wiggle your fingers and your toes,
Smile,
And you're ready to go.
Thank you so much for spending this time with me.
And take care.
Namaste.
