Find a comfortable seat and gently close your eyes or soften your gaze.
Just begin to notice the effortless flow of your breath.
Know that thoughts will come and go and that's absolutely fine.
Inhale in through your nose and exhale out through your mouth.
Consciously begin to slow your breath down.
Inhale for a count of five.
Exhale for a count of five.
Notice the quiet space between each breath.
When you breathe in,
You feel centered and secure.
When you breathe out,
You feel anchored and grounded.
Imagine you're lying on the soft sand of a tropical beach.
You can hear the gentle rolling of waves.
Taste the salty air and bathe in the warmth of the sand beneath your skin.
As you continue to breathe slowly,
You feel supported by the ground beneath you.
You feel at peace in your surroundings.
With each breath,
Imagine your body melting further into the sand,
Creating a deep imprint.
As you breathe in,
Picture your body expanding and merging with the warm air above you.
As you breathe out,
Picture your body softening and melting into the sand beneath you.
Notice the sense of calmness and stability you have created with each breath.
Take one more deep breath in and sigh your breath out.
Begin to bring your awareness back to where you are.
Allow your breath to come back to its natural rhythm.
Find some subtle movement into your fingers and toes.
And when you're ready,
You can slowly open your eyes.
