A beach meditation with Angelica Janic.
In this type of meditation,
I will guide you through specific visualization or mental exercises.
Take as much time as you need to gather any props so that you will be able to sit or lie down for 15 to 20 minutes.
Ensure that your cell phone is switched to silence,
And whenever you are ready,
Finding that comfortable seated or lying down position,
Taking a deep breath in,
And exhale your day slowly out of the mouth,
Doing this a few more times to settle yourself and to gently tune in,
Closing your eyes,
And let yourself settle into a state of relaxation.
As you breathe in,
Imagine that you are drawing in a sense of calm and peace.
As you breathe out,
Release any tension or stress that you may be holding onto,
Scanning your body,
Wherever you notice any stress or tightness,
Breathing into those areas to create space.
Start to imagine in your mind's eye that you are standing on a beautiful,
White,
Sandy beach,
The sun above shining down on you.
You can hear the sounds of the waves crashing up against the shore,
And the cries of the seagulls overhead,
Noticing the blue sky above and the vast expanse of the ocean in front of you,
Feeling the warmth of the sun on your skin,
Your face,
Neck,
Arms,
And legs are resonating with warmth.
Start to walk toward the edge of where the water meets the sand,
And notice the coolness of the sand beneath your feet as the water slowly resides back.
As you stand here,
You feel a sense of calm and relaxation,
Where all your worries and stresses melt away,
Taking a deep breath in,
That in the fresh air,
You can taste the saltiness of the ocean.
As you breathe out,
Imagine that you are releasing any negative thoughts or emotions that may be weighing you down,
Feeling the sand beneath your feet,
The warmth of the sun on your skin,
And imagine that you are sinking deeper and deeper into a state of relaxation with each passing moment.
Allow yourself to completely be present in this moment,
The sensations of the beach environment around you,
The sounds of the seagulls overhead,
The chattering of people from a distance,
Any thoughts or distractions,
And simply focus on this visualization,
The sounds of the waves and the sensation of the sand.
As you begin to walk along the shore,
The waves lapping gently at your feet,
Feel the cool water washing over your toes,
And the sand shifting beneath your feet.
The shoulders roll down and back,
Breathing easier now into the chest.
As you continue this walk,
Noticing the beauty of your surroundings,
Starting to see the seashells scattered along the shore.
As you see a pier in the distance,
You slowly begin to head there,
Wanting to see what is under the surface of the crystal clear waters.
The pier is not long,
Just a few steps out.
As you walk along the pier,
Whether you want to stand or sit,
Perhaps kneel to look over the edge,
Notice the colorful fish swimming in the water,
The vibrant coral and plant life.
Feel a sense of wonder and gratitude for the natural world around you.
Let this feeling fill you up and bring you a sense of joy and peace.
As you look behind you back to the beach,
You find a place you want to go to,
To sit on the sand.
As you walk there,
Getting closer,
You take a seat,
Close your eyes,
And take deep breaths in,
Feeling your body soften,
Feeling your breath lengthen.
Now visualize yourself lying back on the sand,
The sounds of the waves lulling you into a deeper state of calm and serenity.
Enjoy this peaceful state,
Letting go of any worries or concerns that may be weighing you down.
As you lie here on the beach,
Know that you are completely safe and protected,
Loved and supported,
And that everything is going to be alright.
Knowing that you can always return to this beach visualization anytime you need to feel calm and centered.
Resting here,
Enjoying the experience for a couple more minutes,
I will bring you back when it's time.
Gently begin to wiggle your toes and your fingers,
Taking a few deep breaths to awaken your body and your mind.
Taking as much time as you need to gently open your eyes and return back to your day.
Have you enjoyed this meditation?
Be sure to come back and share with your loved ones.
You
