Hi,
Sophia here for Insight Timer.
It's been a while since I've made a meditation.
I've been traveling and I was thinking to myself how I often place pre-recorded nature sounds into my meditations.
And as I sit here today on a beach somewhere very warm,
Full of energy,
I thought I'd record something truly in nature in the hopes to share something beautiful with you all.
I'm sorry if at times the waves become overpowering.
I'll do my best to make sure the sound level is good for you guys.
I just want to sit.
Maybe you're lying in bed.
Maybe you're at the beach as well.
Maybe you're on the tube on your way to work.
I'll be back there soon myself.
Wherever you are,
Just find somewhere comfortable.
Check your temperature.
Are you warm?
If you're too cold,
Maybe.
Grabbing a sweater.
As comfortable as you can be.
As comfortable as your current situation allows.
Once you've got nice and comfortable I want you to close down the eyes.
Relax the muscles in your face,
The muscles around the eyes.
Unclench your jaw.
Relax the tongue.
Take the attention down to the abdominal area.
You're holding tension here.
Let it go.
Maybe the palms are facing the sky.
Maybe the shoulders fall even further away from the ears as you release tension.
When you're ready I'd like you to bring the attention to your breath.
Just focus on the breath and how it affects the area of the nose.
Maybe you can feel the hairs vibrating as you breathe in and out.
Maybe you feel it in the belly rising and falling.
Maybe noticing how your clothing brushes against the skin of your belly.
From there I'd like you to just come up with a two-word mantra.
What I like to use is the two-word mantra just this.
If you think of something you prefer you're welcome to switch it up.
Just this helps me come back to the present,
Grounds me into my surroundings and helps me focus.
So as you sit and listen to the waves with me,
As you inhale either out loud or to yourself saying just and on the exhale this.
Just this.
When the mind begins to wander which it probably will,
Bringing the attention back to the two-word mantra.
So let us sit,
Let us listen and I'll let you know when we're done.
All right.
Without the need to rush.
Without the need to rush.
You can open the eyes.
If you're laying down,
Maybe continue on to sleep or take a full body stretch.
Maybe give yourself a hug.
And just knowing that even though you may not be here physically with me now,
But that paradise is where you make it.
Your breath is always with you.
Thanks so much for meditating with me.
Being part of my daily practice.
I'm very grateful to you.
I hope you have a wonderful day,
Wonderful week.
May we all be at peace.
Thanks so much for listening.
Thank you.
Thank you.
Thank you.
