So now,
Let nature nurture you.
And whether you choose a dignified seated position or a reclined pose for this guided meditation,
It's completely up to you.
Just know that this is now your time.
Allow your body to relax.
All of your doing is done.
You can let go now and just be fully arriving in this moment in your body.
Make any adjustments you need to,
To allow yourself to feel comfortable.
Allowing your body to be fully supported by the earth below you.
Just let it all go.
Now gently guide your thoughts towards your breathing.
You don't need to make any changes.
Just notice the air as it enters and leaves your body.
It doesn't matter if it lifts your chest or your abdomen.
Just follow your own natural breathing pattern.
Don't need to make any changes.
Just be aware.
If your mind wanders during the meditation,
Just gently lead it back to your own breath in and out in your own natural,
Comfortable pattern.
Paying attention,
Just letting it be.
Now allow the feeling of a warm,
Clear,
Sunny day at the beach in July to embrace your relaxed body.
Imagine a soft breeze carrying the scent of the Pacific and a raft of familiar,
Happy memories entering your heart.
Breathing in and out in your own natural,
Relaxed pattern as your mind's eye gazes down the familiar path towards your favorite beach.
You've walked this path many times and walk on the gentle descent down the hill,
Down the steps and onto the lovely soft sand.
You like this path.
You love this beach.
It feels safe,
Protected and peaceful.
You have many happy memories here in this place.
Enjoy the view as you continue to walk down the steps,
Feeling your body relax.
You have arrived at the bottom of the steps now and the fresh ocean breeze feels wonderful against your skin as you stand in the sand,
Feeling rooted and joyful.
You gaze out towards the horizon at that beautiful line,
That beautiful blue and white band where the ocean and sky intermingle in a wondrous,
Impressionistic mix of color,
Calm and enduring beauty.
You hear the ocean waves rolling in and rolling back,
Rolling in and rolling back in a regular reassuring rhythm as you slowly make your way towards your favorite place to relax on the warm,
Soft sand.
You enjoy the sounds of the waves as you make your way to your spot to spread out your favorite blanket,
Focusing on your breath in your own natural,
Comfortable pattern.
As you calmly walk towards your spot,
You can feel all your cares and worries,
Aches and pains,
All your troubles just fall away from your body like the soft spent petals of a flower in a gentle spring breeze.
They form a beautiful,
Fragrant pattern behind you,
But they do not follow or stir.
You are done with them now.
Let them lie,
Leave them behind.
Just focus on your breath now and how relaxed your body feels.
Scan your body with your mind and if you find any tightness in your scalp,
Your face,
Your jaw,
Your shoulders,
Your trunk,
Your arms,
Your legs or your feet,
Just let it go.
And feel your breath.
Notice your breath,
But not making any changes.
Take in the sheer beauty of this place.
Admire the water,
The sand,
The cliffs,
The rocks,
All harboring life,
Fish,
Birds,
Plants,
You.
You can sense the strength and power of nature here on the beach.
The waves are now gentle and the sky is clear and blue.
Storms will come and go.
Life,
Like the seasons,
Changes and moves on.
Yet through it all,
This place and you will endure.
Be beautiful and peaceful.
As you focus on your breath and remember who you are and will always be in this place and in your heart.
Breathing in in your own natural relaxed pattern.
You have your blanket spread out now.
The warm soft sand providing comfort and support.
You can feel the earth holding you,
Cradling you,
Supporting you fully as you allow your body to become heavy,
Relaxed and completely supported.
As you gaze up at the clear blue afternoon sky,
You think about the beauty just out of sight but there nonetheless,
The super moon to rise later.
The planets and stars always suspended beautifully above us even when we forget they are there.
Simply revolving as they have since the beginning of time.
The bright orange garibaldi fish swimming beneath the waves looking for a snack.
The currents gently buffeting their bodies as they swim about.
Their brilliant orange color making your heart glad.
You think about the sea stars and the purple urchins making their way purposefully along the bottom.
A sea bass swim amongst the gently swaying kelp.
You feel happy being surrounded by,
Supported by and included with all of this beauty as you gently focus on your natural breathing pattern in and out,
In and out.
Just like the waves of the ocean.
Somewhere down the beach you can hear children happily playing in the waves and the laughter of your friends and neighbors as the golden hour arrives.
Noting in your heart that this place nourishes many,
Including you.
This is a safe place that you have built for yourself with love.
A happy place that you can come to at any time you need to center yourself and feel peace.
Know that when you walk down that path,
Walk down those steps to this beach,
You are at peace.
Just focus on your breath,
Gently breathing in and out in your own natural pattern.
Let theril an inch at a Now take a deep breath in through your nose and imagine the fresh ocean air bringing new life force into your lungs and heart.
Think about all of the beauty you have felt,
Seen and heard today at the beach.
The views,
The waves,
The beautiful horizon,
The happy children playing in the beach,
The fish and sea stars that you know are just below the waves,
The kelp swaying in the waves,
The stars,
The super moon.
They're out of sight but you know they're up there.
You'll see them later,
They'll be beautiful.
Relax back into your own natural breathing pattern but keep your focus on your heart for just a moment.
Think about all of the people,
Places and things that you love in this wonderful life and allow your heart to gently expand and beat with happiness.
Now imagine your heart starting to glow with all of the joy and beauty you have felt,
Seen and heard in this afternoon on the beach and all those thoughts of your loved ones.
The fresh ocean air,
The warm sand,
The beautiful sky,
Planets and stars,
The cliffs,
The rocks,
The plants and fish,
The sounds of the ocean,
Happy children and thoughts of all the people you love.
Think of all of these gifts from nature nourishing you,
Nourishing your heart and filling it with joy.
Focusing on your breath again,
You feel the joy spreading from your heart up through your neck and head,
Down through your body,
Your limbs and all the way out to your fingers and toes.
With each breath in and out,
You feel nourished and full of radiant joy.
Think of your loved ones and all the times that you have laughed out loud with happiness.
Breathing in new life force and feeling it spread throughout your heart and body,
You feel nourished and full of joy.
As the daylight starts to fade on the beach and the stars begin to decorate the sky,
Stay here in this moment for just a few more breaths,
Remembering that you can come back to this place.
You can come back to this beautiful,
Joyful,
Peaceful beach.
This nourished place in your heart,
Whenever you want to,
Just focus on your breath.
Breathing in new life force and feeling it spread throughout your heart and body,
You feel the joy spreading from your heart and body.
Now if you're ready,
You can begin to gently move your fingers and toes.
Start to move around.
Have a little stretch if you like.
You can come back to this place and feel the joy spreading from your heart and body.
Coming back to yourself,
You can quietly reflect on your experience,
Time at the beach today.
See you next time.
