Take a few moments and allow yourself to begin to either find your seat or laying down.
Allow your eyes to soften closed and let yourself just begin to notice your body.
Allow yourself to feel the connection of your body to the floor.
Notice the weight of your skeleton.
Notice where your skeleton ends and your muscles begin.
Let yourself notice the skin that wraps around your body and the air that rests just on top of your skin.
Then begin to find your breath.
Notice how the breath affects the relative stillness of your body.
How the inhale creates a lightness,
A fullness.
And how the exhale creates a heaviness,
A sinking into the floor.
Notice how the inhale causes the edges of your being to expand out into space.
And notice how the exhalations cause the awareness in the body to retreat back in on themselves.
Allow your breath to slowly and gradually deepen,
Moving from your belly to your heart to your throat on the inhale.
And as you exhale,
Releasing the throat,
Heart,
And belly.
As you work to deepen your breath,
Noticing full expansion on the inhale and full contraction on the exhale.
Let yourself also work to smooth this breath out so that it becomes graceful and like a soft whisper.
Allow the inhalation and the exhalation to come together as one.
So that the breath,
Like the tides of the ocean,
Is constantly rising and falling.
Now let yourself begin to imagine as you continue to ride the waves of your breath.
That you stand at the edge of the ocean.
The sand beneath your feet is soft and warm.
The sky above you,
The sunset filled with fiery pinks and tangerine orange.
Soft lavender.
Notice as baby blue is pushed further and further.
Midnight purple begins to emerge just at the horizon.
The water,
Like an amazing painting,
Reflects these colors and softness draws you.
Or imagine the warmth of this perfect ocean water touching your toes.
The soles of your feet up to the ankles.
Your feet completely,
Totally relaxed.
Feel as you walk further into the ocean,
The warmth of its water is moving up your legs.
Around your knees and your thighs.
Feel that warm ocean water come to the small of your back and your belly.
And the whole lower half of your body completely lets go.
Completely relaxed.
And as you walk further into that ocean,
Feel as your fingers and your hands soften.
The arms become almost weightless.
And because you are completely safe,
Completely relaxed.
You simply lie back and allow the ocean to support the weight of your body.
As you breathe in,
You feel a soft wave move beneath you,
Carrying you toward that setting sun in the sky.
And as you exhale,
Your ocean mother beneath you cradles your body softly.
You sink.
Each breath you take,
You feel yourself rise on the waves.
And with each exhale,
You move back into the soft,
Warm ocean water beneath you.
Feel the shoulders and the back of the neck supported.
Feel the base of the skull cradled.
You are safe.
You are free.
Let yourself imagine now that your favorite person in the whole world floats in the ocean next to you.
And as you look over to your loved one,
Admiring the beauty of their form,
Remembering the kindnesses,
The gifts,
The love that they have shown for you.
Take a moment and let yourself express to your loved one just why it is you chose for them to be your guest today.
Let them know why they are special,
How they make you feel.
Perhaps you tell them a memory of when you were extremely proud of them.
And then imagine your loved one looking at you with the same admiration,
Telling you that you are lovely and beautiful,
That you deserve great things,
That you are kind and generous of spirit,
That your talents and your gifts are needed.
Your loved one reminds you of how proud they are of you because you are important.
You are loved.
And your life,
Your life is good.
And so together,
Hand in hand,
The two of you ride the endless ocean wave.
You ride the rising and the falling of your breath.
The two of you stay here together as long as you like,
Feeling the soft and gentle inhale and exhale.
Of course,
There is no rush,
But whenever you are ready,
Allow yourself to swim back to the shore,
To plant your feet back into the sand here,
And then blink your real life eyes open,
Wiggling your fingers and your toes just to introduce movement back to the body.
Allow yourself to take one or two deep breaths.
And then as you are ready,
You'll release from your meditative state.
Namaste.
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