Oh no.
This meditation is a time set aside where you can affirm your commitment to your own well-being.
Begin by finding a place where you won't be disturbed.
And now take a few deep breaths in.
And on each out breath,
Feel yourself becoming more settled.
Take a few moments to check in with yourself.
How are you right now?
There is no right way to be.
As best you can,
Try to accept whatever you notice.
If there are any strong emotions,
Such as anxiety,
Fear,
Sadness,
Just let them be there without pushing them away.
And now I invite you to bring your attention to your breath.
Breathing in,
Breathing out.
Simply being here without anything to do.
As you explore the breath,
Can you feel where it's coming in?
Through the nose and its journey down through the chest into the abdomen.
Can you feel the rise and fall of the belly?
It's so easy to find ourselves wanting things to be different,
Wishing for our experience to be other than what it is.
As you continue in the silence,
Just notice your breath as it flows in and out.
As we continue this meditation,
You may find yourself being distracted by thoughts or ideas.
Your mind will wander off.
If you find this is happening,
Just gently come back to the breath.
Noticing the rhythm once more.
Breathing in,
Breathing out.
It's natural for our mind to wander,
So don't be concerned.
Whenever this happens,
Just bring yourself back to the breath and where you want your focus to be.
We are now going to move on to the second stage of this meditation.
And using your imagination,
Find yourself standing alone by the shore,
Looking out to sea.
The tide is going out.
Each wave increases the distance between you and the water's edge.
Stand and watch the tide receding further and further away.
How do you feel as you watch the tide retreat?
Is there anything in your life right now that you feel you need some distance from?
Where do you need to create some space or gain some perspective?
Is there anything you would like to let go of?
Is it possible for you to let the waves carry some of these concerns out to sea?
Maybe things you have no control over,
Worries and anxieties that have been like weighing you down.
What would it feel like to just let them go,
Even for a short time?
You may need to come back to them,
But for now,
Is it possible to rest from the responsibility and concern?
The sand is clear now and the waves are gently lapping the shore.
In the far distance,
The tide is about to turn and you stand here watching as the water slowly comes closer and closer.
What are the waves like?
Calm and still?
Or are they full of energy crashing towards you?
As the tide comes in,
What are you feeling?
Bring to mind some hopes or dreams you may have for the future.
What is it that you would like to come into your life right now?
Maybe you need peace and stillness.
Maybe you want energy and adventure.
How can you make this happen?
Think for a minute about one situation in your life over which you have some control.
Imagine yourself dealing with this situation in a way that is positive and helpful.
Maybe it's a conversation that you need to have.
Or a decision you want to make.
A task that you've been putting off.
What options do you have?
What possibilities come to mind when you think about this situation?
As the tide comes closer and closer,
Imagine yourself taking action.
What support do you need to move forward?
As the water comes within touching distance,
Feel the power of the waves.
Imagine your own breath carrying that power as it is drawn into your own body.
This breath that gives you life flowing in and out much like the tides.
As you breathe in,
Imagine yourself being filled with energy and power.
As you breathe out,
Feel yourself letting go of all distress and needless worry.
Breathing in and out,
Simply allowing yourself to be carried along by the rhythm of life.
Consider for a moment the balance of your life right now.
Where are you putting your time and your energy?
What new things are coming into your life?
And what things are fading into the background?
How are you responding to these experiences?
All you need to do is simply be aware of your responses with curiosity and awareness.
As you look across the landscape of a typical week for you.
And as we move on now,
Return your attention to the breath once more.
Breathing in,
Breathing out.
Focus on the rise and fall of the belly.
And as we bring this practice to a close,
I invite you to bring to mind some words of caneness.
That you can extend to yourself in the silence.
Speak kindly to your own heart and mind.
May I be well.
May I be free from harm.
May I value myself.
May I be grateful.
May I welcome pleasure into my life.
Then slowly become aware of your surroundings once more.
Your contact with the ground and the surface that you are sitting on.
Notice any sounds in the room or outside of the room.
And then slowly,
When you are ready,
Open your eyes as you prepare to move on with your day.
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