In this meditation,
I'll guide you to imagine yourself at the ocean,
Letting the waves remind you of the flow of nature and relaxing your body and your mind.
So find a place where you can lean back,
Somewhere comfortable.
If you'd like to,
You could close your eyes and then imagine that you're at the beach,
Lying on the warm sand,
Feeling the weight of your body touching down and snuggling in to that support.
You could wiggle your fingers and your toes,
Imagining the sand sliding through them,
Scooping up sand and letting it slide through.
The sun is shining.
There's a gentle breeze and you hear the sound of the waves coming to shore.
If you want,
You can bring your hands to your belly.
Imagine the sound of the ocean waves as you feel your belly rise and fall.
Breath flows in,
Breath flows out.
Breath flows in,
Breath flows out.
Notice what it's like to just be here,
Simply feeling your body breathing itself,
Everything okay,
Just as it is.
Listening to the sounds of the ocean waves,
Your arms and legs,
Your trunk,
Neck and head,
Your whole body resting here,
Just this simple,
Easy feeling.
As you rest here,
See if you can remember a time when you felt really happy,
Really glad,
Maybe a time you could barely stop giggling.
What does it feel like in your body when you are so happy,
So full of joy?
Where do you feel it in your body?
You might imagine that happiness as an inner wave that is spreading through your whole body,
Joy spreading through your face,
Out your eyes and your smile,
Joy and happiness for no reason at all.
And when you feel this kind of happiness,
It might remind you of ways to share it.
Can you think of someone who could use a smile or a hug?
Someone you know that you could share some of this joy with?
Imagine sending it to them now as if they could feel your happiness like a wave,
Filling them with love and joy,
Feeling your joy overflow and imagine how they feel when they get it.
The smile or glow that might fill their face when they feel this wave of joy you sent them.
Feeling this wave of giving and receiving,
This wave of joy that's always here.
And ending this practice with a round of breath together,
Breathing in and out.
