Welcome.
Meditation by the beach.
Take a few moments to make yourself comfortable.
You can be in a seated position or laying on your bed,
A couch,
Or the floor.
You may want to prop your head with a small bolster or pillow or bolster or pillow under your knees or thighs.
If you're seated,
You can relax and relax.
You can relax and relax.
You can relax and relax.
Feel the crown of the head reach towards the sky as the lower abdominal muscles pull in.
Take a deep breath in through the nose and a slow,
Deep breath out.
Take another slow,
Deep breath out.
Take another slow,
Deep breath in and on the exhale,
Gently close your eyes.
Continuing with the smooth,
Rhythmic breath,
Trying to keep the breath at an even rate,
Perhaps on an inflation to a count of four,
Three,
Two,
One,
Exhale.
Take a deep breath in and on the exhale,
Gently close your eyes.
Take another slow,
Deep breath in and on the exhale,
Gently close your eyes.
Take another slow,
Deep breath in and on the exhale,
Gently close your eyes.
Take another slow,
Deep breath in and on the exhale,
Gently close your eyes.
Bring yourself to a calm,
Quiet place in your mind.
Just stay here and relax for a few moments.
Breathe deeply and comfortably.
Notice how your chest and belly move as you take calming,
Deep breaths.
Just listen as the air moves in and out.
Just listen as the air moves in and out.
It is a quiet and beautiful sound.
Now imagine transporting yourself magically to your favorite spot on a beach.
You can choose your favorite beach or just imagine what you think you would like it to be.
Picture yourself there now.
The sun shines brightly and gently warms your skin.
It is as if the sun is reaching down and pouring its love on you.
So warm and so nice.
It is as if the sun is reaching down and pouring its love on you.
Now you will slowly walk down toward the surf until you feel the lapping of the warm waves against your toes.
Dig your toes deeply into the wet sand.
Feel the rhythm of the calm waves flow over the sand.
It relaxes you.
Notice how your breathing remains very calm and even.
Inhaling and exhaling slowly and calmly.
Paying attention now you slow down your breathing even further and allow your muscles to relax.
Feel the warmth of the sun melting your muscles into complete relaxation.
Slowly and easily your body relaxes more and more.
Releasing tension or frustration.
Releasing any worries or doubts you have.
Inhaling deeply again.
Breathing calm and peacefulness.
Look out at the vast blue ocean.
It is so big you can't even see to the other side.
Anytime your mind brings up worries you can think of how small our problem seems when we are standing next to the huge beautiful sea.
You can also take comfort in how the waves always keep going.
Whether the seas are calm and easy or stormy and choppy the waves never fail to wash up and make the shore look brand new like it has a fresh start.
Your body is now relaxed.
Your mind is relaxed now too.
You can empty your mind of all worries or thoughts that have been bothering you.
Just enjoy this moment you have now.
Right now only this matters.
Just relaxing and enjoying this moment.
Breathe in deeply and allow the relaxation to flow to any part of your body that needs it.
Imagine the beautiful golden warm sun waking up each and every cell and muscle making you feel so wonderful and alive.
You can feel the peace that surrounds you now letting you know that everything is alright.
Take in a nice deep breath again and bring your attention back to where you are now along with all the calm peaceful feelings of relaxation and rest.
Now you are feeling energized and peaceful.
Keeping the eyes closed take another slow deep breath.
Pause at the top and exhale.
Take another slow deep breath.
On the exhale watch any worries or concerns you have drift away on a wave toward the horizon.
On the next inhalation bring a new energy and life into your body.
Gently wiggle your fingers becoming aware of the sounds around you.
Take another slow deep breath and as you exhale gently open the eyes keeping your gaze soft.
Knowing that you can always come back to this place of calm and peace in Santoshan.
Namaste.
Thank you.
