I invite you to imagine that you're sitting here in the soft sand on this beautiful white sandy beach.
The waves are rolling in and behind you is an orange and yellow and white sandy cliff hugging you from behind and holding you here in this earthly embrace as you rest here on the beautiful soft sand.
And the bay stretches and curves out around the horizon and you can see more cliffs and rolling hills in the distance and there's green and brown and grey-ish coloured bushes dotting the landscape where the bush meets the sea and just letting yourself start to settle in,
Lengthening the spine a little more as you press down through the sit bones into the earth and lift up through the crown of the head towards the sky.
Letting the body settle into this beautiful natural environment.
And the seagulls,
The wrens in the bushes behind you flitting about and the waves in front of you just slowly rolling in and slowly rolling out and with every wave your body slowly softens a little more and finds just 5% more ease.
The jaw softens and the brow and the shoulders relax down.
Placing your hands on your belly and just letting the belly rise and fall with the breath just as the waves rise and fall with the undulating lines of swell.
Every time you breathe in the belly rises and expands and fills.
Every time you breathe out the belly relaxes and softens and moves back towards the spine.
Just like with every wave that rolls in,
The wave rises and builds and then as the wave starts to peak and then tumble on over the other side it all falls and crashes and loosens and tumbles towards the coastline.
The waves rolling in and rolling out.
The waves building and then tumbling,
Rising and then falling just as the breath does too.
Breathing with the ocean,
Breathing as the ocean.
As your breath continues to flow in and out.
As the waves continue to roll in and out.
Starting to visualize these waves just as your breath washing over you.
The waves roll in,
The breath rolls in and the wave washes over your whole body.
And then as the wave begins to roll out and the breath begins to roll out,
The wave slowly recedes and the water slowly inches its way back into the ocean.
Every breath a cleanse.
Every wave a washing and a releasing and a surrendering.
Every breath in this hydration of your whole body.
Every breath out a letting go.
From here you can soften your hands towards your lap or your thighs or down by your sides.
Starting to take a few longer breaths in and a few slower breaths in.
Slowly starting to awaken the body to its senses all around you.
Beyond the ocean,
Beyond the waves,
Beyond the white sandy beach.
Relishing in this hydration,
This nourishment,
This cleansing of the body.
Relax for a final few moments as you slowly start to move a little more.
Maybe slowly finding a stretch or a wriggle.
Feeling back into your sit bones,
Pressing down into the soft sand beneath you.
And then just gently bringing the palms together and starting to rub them together,
Creating a little heat,
A little friction.
And then slowly as if you are washing your face with the water of the ocean in front of you,
Release the hands and scoop the hands down,
Scooping up this imaginary water in front of you.
And then scooping it over your face,
Brushing it over your face.
And then starting to run the hands down the face,
A gentle massage and stroke of the fingers over all the facial muscles,
The cheekbones,
The jaw.
As this water slowly trickles down and releasing the hands.
You can bring the hands to the thighs,
Give the thighs a little squeeze,
Pressing down,
Grounding back in and the eyes can slowly flicker open if they haven't already.
Just taking a moment to ease yourself back into your day and as always,
Go slowly.
