In this meditation,
Sunny the starfish will teach you how to be strong,
Just like him.
Life can bring waves that knock us down,
But we can always get back up.
Sunny will show you how to find your inner strength and shine brightly,
No matter what comes your way.
So close your eyes and imagine you're standing on a warm,
Sandy beach.
The sun is shining above you,
And the waves gently roll in and out,
Making a soft,
Soothing sound.
As you listen to the waves,
You start to sync the rhythm of your breath.
Breathing in deeply,
Feeling your belly.
And as you breathe out,
Focus on making the sound of the wave as well.
Take a deep breath in,
Feeling your belly.
And slowly exhaling to the sound of the ocean waves.
Taking one more deep breath in.
And exhaling,
Feeling your body softening into the sand.
As you walk along the shore,
You notice a starfish resting on the sand.
It's Sunny,
And his orange arms sparkle in the sunlight.
He waves at you and says,
Hi there,
Friend.
Did you know that I can grow my arms back if I lose one?
It's true.
When the waves get tough,
I stay strong and keep going.
I'll teach you how to be strong like me.
Are you ready?
Sunny invites you to sit next to him.
First,
He says,
Close your eyes and imagine a big wave crashing onto the beach.
It's powerful,
But guess what?
The sand stays right here,
And so do I.
Now take a deep breath in.
And as you let it out,
Imagine you're the sand.
Steady,
Calm,
And always here.
He smiles at you.
Sometimes life's waves can feel big and scary.
Maybe it's a tough day at school,
Or a time when you felt left out.
But you are strong,
Just like me.
And each time you breathe,
You're getting stronger,
And stronger,
And stronger.
Let's try together.
Breathe in strength,
And breathe out anything that feels hard.
Breathe in strength,
And breathe out anything that feels challenging.
Sunny then shows you a trick.
Imagine you have that bright light inside you,
Like the sun shining out of your heart.
It shines in your chest,
No matter what happens.
Close your eyes,
And feel that light growing bigger and brighter.
This light is what's known as your resilience.
And it helps you bounce back and keep going,
No matter what life throws at you.
You feel that strength start to grow inside of you.
And as the sun begins to set,
Sunny reminds you,
Whenever life feels tough,
Think of me.
You can grow stronger with every breath,
Just like I can grow my arms back.
You're amazing and so strong,
My friend.
Take one last deep breath,
Feeling the warm sand under you,
And the soft breeze on your cheeks.
And when you're ready,
You may open your eyes,
Knowing you are as strong as Sunny the starfish.
You may come back to this at any time that you need this subtle reminder of the strength that you hold within you.
Be well,
Dear one.
