Hi there.
Just start to get yourself comfortable.
You can do this sitting,
Standing or lying down.
Whichever feels the most supportive for you today.
Just allow your body to move and stretch in whichever way it needs in order to find the stillness that you want today.
Allow yourself to close down your eyes if that helps and feels safe.
And just start to connect into your breath.
Breathing in and out as your anchor.
It's natural ebb and flow.
Not needing to change it,
Not judging it.
And now I want you to bring to mind a wave.
Crashing onto the shore.
And as you breathe in it pulls back.
And as you breathe out it crests and falls to the shore.
Breathing in it pulls back.
Breathing out it falls to the shore.
Using this as your anchor.
Watching the wave in your mind's eye as you breathe in and out.
Knowing that this is always here.
You can always come back to this as your mind goes off to wander.
So breathing in,
The wave pulls back.
And breathing out,
It falls to the shore.
Breathing out,
It crests and crashes.
Breathing in,
The wave pulls back.
Breathing out,
It falls to the shore.
Now I want you to bring in the sound of that wave as you breathe in and out.
Hearing the gentle pull as the tide moves out.
And the loud crash and drop as it falls to the shore.
Connecting into not only the visual but the sound of the wave.
Beautiful.
Now start to add in some more colour and detail to this mind vacation,
To your own private beach.
Add in the blue of the sea.
Add in the golden sand.
Look out to the horizon and notice the ships.
Looking to your left and to your right,
See the cliff faces and palm trees.
And above,
Perhaps you see and hear birds.
Add some vibrancy to the colours around you.
And perhaps there are people with you on this beach further down and you can hear laughter and children playing.
Or maybe it's just the wind and the trees as you sit silently and peacefully here on your own.
How do you feel sat here on this beach?
How do you feel sat here on this beach?
Can you feel the rays of the sun warming your skin?
The breeze on the back of your neck and in your hair?
Perhaps it's the sand between your toes or the coolness of the water.
As your mind gets distracted,
Which it naturally will,
Bring it back to that wave.
On the in breath,
The wave pulls back.
And on the out breath,
It crashes to that golden sand.
Breathing in,
It pulls back.
And breathing out,
It crashes to shore.
And breathing out,
It crashes to shore.
Finally,
Are there any smells here on the beach?
Are there ice lollies and fancy cocktails with fruity smells on the breeze?
Perhaps it's the salt in the air that you're picking up.
Or that all familiar smell of sun cream that we have on holiday.
Just stay with your breath and keep exploring this little mind vacation,
This little piece of paradise that you've created.
Beautiful.
Now gently bring your attention back to just the wave.
Seeing it clearly in front of you as you breathe in,
Pulling away from the shoreline.
And coming in and crashing and rolling up the beach on the out breath.
In and out.
The ebb and flow of your breath,
The ebb and flow of the tide.
And just start to slowly let the colors fade and become smaller around you with your focus on this wave.
The focus on your breath.
Knowing that you can come back to this place at any time,
But right now we're just letting it fade and bringing ourselves back into the present day,
Into this moment.
Fading with the wave,
The last to drift out so that we are once again focused on just our inhale and our exhale.
Taking a deeper breath now,
Starting to wiggle your fingers and toes as you exhale.
Gently opening up your eyes if you decided to close them.
And welcoming yourself back into this day,
This beautiful day.
Thank you so much,
I hope to see you here again soon.
Take care.
