Welcome to today's coastal walk meditation.
Take a minute to tune into your body,
Letting your breath carry you until you arrive here,
Into the present moment.
Stretching your arms above your head,
Feel the elongation in your body,
How that stretch makes more room for your breath.
And gently drop your arms,
Resting your hands in your lap,
With your palms facing up.
Taking another deep breath in through the nose,
Fill yourself up with an intention for today's practice.
And exhale from your mouth,
Releasing any tension through the breath.
One more time,
Deeply inhale through the nose,
Grounding yourself to this present moment.
And exhale,
Releasing whatever you need to be all here for today's practice.
Returning your breath to normal,
You can gently close your eyes or keep a soft gaze in front of you.
Today we're going to focus on a short visualization that will provide you with a toolkit whenever you want to bring yourself into a state of mindfulness.
Visualization is such a powerful method of meditation because it allows us to tap into our imagination and our creativity,
Which automatically brings us to a state of openness and receiving.
So let's begin.
Tuning back into the breath,
Breathe in for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
And release for 1,
2,
3,
4.
Continue with this breathing pattern for a few moments.
Inhaling for 4,
Holding at the top for 4,
And releasing for 4.
On your next breath,
You're going to use the power of your inhale to picture a beautiful coastal path.
As you hold,
Let yourself travel to this place in your mind.
And on your exhale,
Arrive all there.
Ready,
Inhaling,
Visualizing this coastal path for 1,
2,
3,
4.
Hold and travel 1,
2,
3,
4.
And exhale and arrive 1,
2,
3,
4.
As you arrive on the path,
Your senses are enveloped by this coast you now find yourself on.
Beneath your feet are cool cobblestones that wind around the coastline.
To your left,
You can see the crystal blue waves crashing against the sandy shore below you,
A gentle breeze cooling your face from the warm sun.
To your right,
Trees line the path,
Some mossy rocks,
And a stream winds along the perimeter as birds lazily chirp on tree branches.
You begin to walk along this coastline,
Feeling relaxed,
At ease,
And peaceful with each step you take.
As you come around the first bend,
You notice a group of mossy rocks along the stream and see something purple in its midst.
You walk over to the rocks,
Letting the stream run over your bare feet,
And pick up the purple object.
This purple object is sparkling and inviting,
And as you examine it,
You quickly realize that it's a bubble blower.
With this bubble blower,
You can put any concerns,
Any worries into the bubble,
And as you create each one,
You can simply watch those worries float away.
You open it,
Inhaling deeply,
And on the exhale,
You release any worries that are weighing you down into the bubble blower,
And watch as the clear bubbles carry your troubling thoughts along the breeze,
Over the trees,
Out to the water,
Until they disappear over the horizon,
Out of sight.
You stay here for a while,
Releasing your worries into the bubbles,
And feeling lighter and more at ease as you watch them float away.
When you're ready,
You place the bubble blower in your pocket,
And continue along your path.
As you walk along the cobblestones,
Cool against your feet,
You notice a jump rope hanging from one of the trees.
It's white with green handles,
And beckons you to play with it.
You excitedly climb the tree,
Grab it,
And descend back down.
You begin to jump rope on the grass,
Feeling with each jump like you're almost flying as the rope moves in revolution after revolution.
With each movement of the jump rope,
You imagine putting this energy,
This forward motion,
Into whatever you wish to realize in the world.
Your dreams,
Your desires.
This jump rope is an energy source,
Helping you to propel those dreams forward.
With each and every jump,
You're fueling the reality you wish to create.
Continue to visualize this dream as you jump rope,
Energizing each wish into reality.
This engine for all you desire,
Fueled by each jump.
When you're ready,
You place the jump rope in your pocket,
Feeling more energized as you continue along your path.
You come to a set of stairs at the edge of the coastal cliff.
You walk down these steps,
Taking in the sparkling water and the beach that runs for miles beneath you.
When you reach the beach itself,
You take a moment to breathe in the salty air and feel the warm sand beneath your toes.
Along the perimeter of the beach,
You find some great rocks among the driftwood to skip along the water.
You go ahead and do so,
Hearing the clink of smooth rock against the waves,
Grabbing the shiniest one as you sit on the beach under a palm tree,
Cool sand beneath you,
And the ocean before you.
You hold this rock in your lap and feel yourself rooting into this spot,
This rock connecting you to the tides,
Each grain of sand beneath and around you,
Aligning to the very rhythm of the earth through the rock you hold in your hands.
You stay here for a few moments,
Breathing,
Rooted,
As you synchronize your breath with the tides.
When you're ready,
You put the rock in your pocket and you stand up,
Walking back towards the stairs,
Walking up each one back along the coastal path.
As you prepare to come back to your day,
You feel in your pocket and remember what you found here.
The bubble blower to let your worries float away,
The jump rope to energize your dreams,
And the rock to ground you when you need it.
Your mindfulness toolkit,
All in your pocket,
Ready for you to use whenever you need it.
This place,
These tools,
Always here for you along this magical coast that is all your own.
Placing your hands on your heart and taking one deep breath to seal this all in as we prepare to leave our coastal path.
Deep inhale,
Filling up the lungs,
And deep exhale.
On your next inhale,
You begin to imagine the room you're in,
Allowing your mind to travel there.
And as you exhale,
Arriving fully back in the room you're in,
Gently wiggling fingers and toes,
Opening your eyes,
And returning to your day with a few new twists and turns.
These are the tools in your mindfulness toolkit.
Namaste.
