Hello and welcome.
This is a guided visualization meditation.
Allow yourself to get in a comfortable position,
As comfortable as you possibly can.
Feel free to adjust yourself at any time if you begin to feel uncomfortable.
I invite you to lean back,
Allow your body to rest,
And let your eyes gently close.
At this time,
You don't have a care in the world.
You can feel totally relaxed as you breathe in and out,
Feeling the breath as it leaves your body,
Focusing your attention on your breath.
Continue to allow your body to fill up with air as if it were a balloon.
Hold your breath and allow it to slowly release all the air out of your body as if the balloon is deflating.
Allow the feeling of relaxation overcome your body as you exhale with each breath.
You can relax deeper.
Imagine that you're walking on a beach,
Noticing the warm grains of sand gently tickle your feet.
As you continue along,
Overhead you notice more birds flying through the sky.
Listening to the sounds of the birds,
Your feet carry you to a place where you can sit comfortably and face the vast ocean with the expansive view of water before you.
Continue to breathe deeply in and out,
Becoming very relaxed and at ease.
Feel the constant sea breeze touching every part of your skin,
Flowing through your hair,
Taking away any sting from the sun's constant rays.
The air wraps around you like a blanket,
Protecting you from the cold dampness of the beach.
You may be smelling the scent of the ocean,
The salt of the ocean water,
Or thinking about the sea life fed by this great body of water.
The animal and plant life supported by the ocean,
Allowing yourself to go into the enormity of the ocean.
Stretching before you and to both sides as far as you can see.
And now your attention is on the ocean before you,
Hearing the waves as they crash onto the shore near where you are.
You're aware of the powerful life force of the ocean and see how each wave builds to a crest that falls onto the shore,
Becoming little bubbles of foam on the beach,
Leaving its watermark on the sand before retreating to that shore.
Allow that great body of water to begin the cycle once again.
Allow yourself to watch the waves as they form and fall.
Feeling your mind only with the rhythm of the ocean.
Feeling your mind only with the rhythm of the ocean.
Allow yourself to focus your attention on the waves as they continue to rise and fall.
Letting the persistent motion of the waves feel your awareness.
It's okay to relax.
You don't have to go anywhere for now or do anything.
Simply enjoy the clear blue sky above,
The sand beneath you,
And the ocean beyond.
Let the waves,
The rhythm which they pound ashore,
Mesmerize you.
Become aware only of the calming rhythm of the ocean.
Becoming more and more aware of the present,
Of what is happening now,
Of the coming and going of each wave,
As the coming and going of each moment.
Paying attention to the coming and going of each moment.
Of each ocean wave with the beautiful sea in front of you and the beautiful sky above you.
You come to realize that you're as small as a grain of sand in the ocean of the universe.
Allowing all worries and cares to seem insignificant compared to this vast peaceful universe all around you.
Feeling the peacefulness all around you.
Breathe it in with the ocean air.
Feeling the calmness of the ocean in its constant rhythm.
You are very relaxed,
At peace with yourself and with the universe all around.
Take the refreshing calm of the ocean with you.
Feeling refreshed,
You find yourself leaving the ocean behind you.
You find yourself walking away from the beach,
Heading back to this time and space.
You find yourself walking away from the beach,
Heading back to this time and space.
It's time to bring your awareness to the present.
Silently count backwards from five to one.
On the count of one,
Stretch slowly,
Breathe in and out,
Then open your eyes,
Alert and calm.
Five,
Four,
Three,
Two,
One.
Allow the calm of the ocean to stay with you.
Carry it with you throughout your day.
Remember how vast it felt,
How each wave,
Each drop of water,
Each grain of sand belongs to something much larger.
In that same way,
You are one small meaningful part of a greater whole,
Held,
Connected and supported.
Carry this perspective with you,
Letting what feels heavy soften and what truly matters come into focus.
Move forward gently knowing you can return to this calm anytime you need.
