Find a comfortable position,
Close your eyes,
Allow your awareness to scan your body and feel where you may be holding any tension,
Soften and release any places you feel may be carrying your stress,
Your tension,
Relax your face,
Around your mouth,
Your cheeks,
Your forehead,
Relax your shoulders,
Relax your abdomen and breathe,
Become aware of your breath,
Feel it fill your lungs and then leave your body as you exhale deeply,
Relax a little more as you feel your breath,
As you breathe in and out,
Now imagine a beach,
A beautiful expansive sandy beach,
Imagine you are walking towards this beach,
You see the great expanse of sea beyond,
Crystal blue,
Sparkling in the warm sunshine,
Waves gently lap in and out together with your breath,
In and out,
In and out,
You feel the air fresh upon your skin,
As you look at the white sand glistening under the sun,
You walk barefoot on this warm soft sand towards the water's edge and as you approach closer to the sea,
The sand darkens slightly as it becomes damp and cooler under your bare feet,
You notice a stick washed up on the beach,
You pick it up and examine it,
It is a pale wood,
The stick feels smooth and light in your hand,
Now as you hold the stick,
Open your mind to a word which describes something which is no longer serving you,
We can call this your worry word,
Your worry word could be a feeling,
An emotional state,
Take a few moments and see what worry word appears in your mind,
What is something which no longer serves you,
What could you let go of today,
Now,
Now use the stick to write your chosen word into the damp sand,
You clearly see that word that you've just written in the sand,
You turn and walk a few steps back up the beach onto dry soft sand,
Where you sit comfortable,
You can see the word written in the sand,
Feel its weight,
Now as you are sitting on the soft white sand in front of the word,
You feel at ease,
Comfortable,
There is a little distance between you and your worry word,
You hear the waves lapping,
You smell the air,
Fresh,
You taste clean,
Slightly salty fresh air in your mouth,
Your nostrils,
Breathing it in and down into your lungs and back out into the clean air around you,
You feel the warm sand beneath you,
You look over and past the word on the wet sand in front of you,
You gaze out to the crystal waters and beyond to the skyline,
Hazy,
Where a deep blue meets a paler blue,
The gentle waves continue to flow up and down the shore,
Back and forth,
They come closer,
The tide is approaching,
The sea is coming in,
Little by little,
Every wave moving a little closer until water touches your worry word and it softly washes over the word,
Bit by bit,
Erasing the word,
Melting the worry into the sand,
Taking the word and the power it held,
Away with it,
Back into the sea,
Dissolving that which no longer serves you into the immense body of water,
Where there used to be your worry word,
Now,
There is no trace,
Just smooth sand,
Forever the same,
Forever changing,
You feel lighter,
You feel unburdened,
The sea has taken the weight,
Drawn it back into its deep and profound depths,
Dispersed it far and wide,
Dissolved its power to leave you a little lighter,
More relaxed,
Feel that lightness,
That relaxation,
Feel the pleasure of letting go,
Of letting your worry word be washed away,
Washed into the deep blue sea,
You feel so relaxed.
Enjoy this feeling of deep release and relaxation for a few more breaths and know that all is well.
When you are ready,
It is time to gently come back into the room,
Become aware of your breath,
Expanding your lungs with your inhale and letting go with a deep exhale.
When you're ready,
Gently wriggle your fingers,
Move your toes and take a big stretch.
And when you're ready,
Gently open your eyes.
You can come back to this meditation anytime you would like to let go of something.
Anytime you seek a moment of relaxation,
Of deep release.
