Make yourself comfortable sitting or lying down.
Get the fidgets out of the way,
Maybe put your socks on or cover yourself with a blanket.
If you already are in a warm place,
Just make yourself cozy,
Comfortable.
When you're ready,
Close your eyes and allow yourself to take a few slow,
Deep breaths.
In through your nose and out through your mouth.
Allow your belly to rise as you inhale and feel it lowering down as you exhale.
Take one more inhale and sigh as you exhale.
Imagine yourself lying on a beautiful,
Sandy beach.
The sand is clean,
Fine and pleasantly warm.
Feel the warmth of the sand beneath you.
Take another deep breath in through your nose and as you breathe out,
Allow yourself to let go and drop down onto that warm sand with your whole body weight.
Repeat that breath in your own rhythm and each time you exhale,
Allow yourself to drop deeper down,
Feeling the sand supporting the back of your body.
Picture the vast water before your eyes and see the blue of the sky and the blue of the ocean meeting on the horizon.
See the waves foaming as they break down before they reach the shore.
Feel the warm sand on your skin.
Feel the sand warming your bones.
As you breathe in through your nose again,
Feel the warmth of the sea breeze and taste the salty air on your tongue.
As you breathe out,
Feel the warm sand supporting your body fully and allow yourself to drop down.
Hear the sound of the waves crashing against the shore.
Breathe in as the wave comes in and breathe out as it reclines,
Gently moving the seashells and the small pebbles.
There is also a subtle,
Calming sound of the seagulls in the far distance.
Smell the scent of the resin coming from the forest growing on the nearby dunes.
Inhale and let that feeling calm your body and your mind.
Stay here for a moment and focus on your breath,
Nourishing every cell of your body as you breathe in and as you breathe out,
Let go of everything that doesn't serve you today.
Repeat that cycle about ten times.
If you can,
Stay here,
Slowly even drifting into your nighttime rest.
If you are about to start or still have things to do,
Slowly start to deepen your breath.
Invite some gentle movement into your fingers and your toes.
Start moving your wrists and your ankles.
When you're ready,
Bring your arms over your head for a yummy full body stretch.
And if you can,
Invite your knees in towards your chest.
Give yourself a big hug and thank yourself for making the time to meditate today.
When you're ready,
Gently blink your eyes open.
Namaste.
