In this practice,
We'll be using visualization to relax the mind and clear any mental tension.
You can do this practice lying down or seated.
Take some time to settle in.
Ensure your body is well supported.
Relax the neck,
Relax the shoulders.
Loosen any tight clothing.
Observe your body and ensure you're not taking any unnecessary tension.
Deepen the breath.
Feel each inhale and exhale and use the steady rhythm of the breath to relax the areas of tightness as you scan your body,
Bringing awareness to all parts.
Spending a little longer in the areas that need the attention,
That need to relax and release a little more.
Depending on how busy your day is,
Bringing awareness internally to the breath may be a challenge,
So be patient.
And if it helps,
Add a label to the breath in as you inhale,
Out as you exhale to find some steadiness within.
And with each breath,
With each exhale,
Feel your body and your mind softening,
Loosening,
Relaxing.
Let your muscles feel heavy.
If you haven't already done so,
Close your eyes and begin to imagine that you're near the ocean just before sunrise.
Maybe you're on the beach itself.
Maybe you're gently swaying in a havoc.
Maybe you're on a deck.
The ocean is calm.
Just gentle,
Peaceful waves roll in and out from the shore.
In and out.
Just imagine and continue your breath,
Slow and gentle.
In this scene that we're imagining,
The sun has not yet risen,
But the sky is starting to lighten.
The air is cool,
Comfortable.
Imagine the feel of a slight,
Gentle,
Warm breeze on your skin.
Imagine the smell of the fresh air,
The morning air,
The scent of the salt water.
Imagine how gentle the waves are moving in and out,
Slowly,
Steadily.
It's early morning and you're the only one here.
This is such a calm,
Pleasant,
Safe space.
As you relax here near the ocean,
Notice now the sun is starting to rise.
You can see the beginning of the light at the horizon,
Appearing as if the sun is rising out of the water.
See that small light begin to grow very slowly.
As the sun begins to rise,
And the sky begins to grow lighter and lighter with the growing dawn.
See the birds,
They're active in this early morning.
Some are flying overhead.
Others simply sit quietly,
Enjoying the dawn as well.
Your breath remains slow and gentle,
Still,
Rhythmic.
Like the waves,
The peaceful waves of this beach,
Your breath also moves in.
Observe the natural movement of these waves and the rhythmic nature of both them and your breath.
And as you relax on this beach,
Enjoy the sunrise.
The rays of sun have started to color the sky pink and orange,
Giving everything around you a warm glow.
The sun,
Still close to the horizon,
Has now risen fully above it.
The breeze on your skin,
The warm,
Early sunrise,
Sunlight on your skin.
The sound of the peaceful waves moving in and out.
All these create a sense of peace,
Of calm.
Continue to relax here for a few more moments,
Enjoying the waves,
Enjoying the sunrise,
Enjoying the calmness and peacefulness of the space.
And keeping the breath steady and keeping the feeling of calm and peace that you've cultivated,
That you've tapped into within.
Begin to release the image in your mind.
Continue your breath and become more aware of the space around you.
Where you're resting in your seat or lying down.
Any sounds in the space around you.
Begin to gently move the head side to side.
Draw the thumb across the pads of the fingers and wiggle the toes.
And then when you're ready,
You can open your eyes.
Thank you.
