Making sure you are comfortable sitting or lying down.
Close your eyes and bring your awareness to your breathing.
Focusing as you breathe in your belly rises and as you breathe out your belly falls.
Take a deep breath in and gently exhale.
Take another deep breath in and gently exhale.
Taking in one more deep breath,
Holding it at the top and gently exhale,
Releasing any stagnant energy from your body.
Now let your breathing go back to its natural rhythm and if any time your mind begins to wander know that that is perfectly okay.
Just bring your awareness back to your breath.
Now imagining yourself on a beach.
It could be a beach that you have visited before or it could be a beach that you have always dreamed of.
Just imagine what you think it would look like.
You start walking along the beautiful white sand feeling how soft it is beneath your bare feet.
You feel the warm sun on your skin.
It's as if the sun is reaching down and pouring its love all over you.
It feels so nice and warm.
As you continue to walk down to the water you can hear the waves wash up over the sand.
You can smell the clean salt air and feel the beautiful sea breeze against your skin.
You get closer to the water.
You can feel the sands becoming firmer and wet.
You take a couple more steps and you feel a small wave wash over your feet.
You dig your feet into the wet sand.
You feel relaxed as the waves calmly wash over your feet.
Noticing how your breathing stays calm and relaxed while listening to the waves washing and back out to the sea.
Breathing in calmly and breathing out slowly.
You take a couple more steps into the water.
You can swim if you want.
Just enjoy the beautiful ocean for a few more minutes.
Allow yourself to relax a little more.
Now you are feeling calm and refreshed.
You walk back out of the water.
You begin to stroll along the water's edge free of worries,
Stress,
Feeling calm.
Enjoy this time.
This is your time.
You continue to walk a little further.
You see a chair and a towel beside it.
You can sit or lie on the chair or you can lay the towel out on the sands and sit on that.
Enjoy the sun,
The breeze and the waves.
You feel so peaceful and so relaxed.
Allow all your stress to melt away.
I'm now going to become quiet for a moment.
I'm Now I invite you to bring your awareness back to the room and the sounds around you.
And when you are ready,
Wiggle your fingers and wiggle your toes.
Stretch your body and slowly open your eyes.
Know that any time you feel stressed or just need something to make you feel calm,
You can bring yourself back to your beautiful beach and remember how it made you feel.
May you feel wonderful and peaceful.
Thank you for meditating with me.
