Alright,
So today we are doing the guided meditation visualization.
So,
We're going to come to my flat that can either be on a mat,
On a couch,
On your bed,
Just wherever is the most comfortable for you.
It can be nice to put some blankets under your knees,
Or maybe some pillows,
Maybe find some cozy blankets to cover with.
Just find a really comfortable spot.
And when you get there,
We'll close down your eyes,
Take a few deep breaths.
Relaxing through your shoulders,
Letting your arms and your legs be heavy.
Noticing if you're holding any tension.
Just release.
And now,
Imagine that you're at the top of a stairway.
And at the bottom of these stairs is the beach.
A state of peace and calm.
So take note of how you're feeling right now at the top of the stairs.
Breathing in,
And slowly exhale.
And gradually descending down the steps.
Each one bringing you closer to relaxation.
And picture yourself going slowly down the stairs.
One step at a time.
Breathing deeply.
Becoming more relaxed.
As you visualize each step you take.
As you move down the stairway,
Down to the bottom.
Reaching the very bottom of the stairs.
Feeling relaxed and peaceful.
And as you walk towards the ocean,
Along the sand.
Notice how it feels.
The soft powder under your toes.
Breathing along the hot white sand towards the water.
Breathing deeply.
Hearing waves crash on the shore.
Smelling the salt water.
Taking in the brilliant aqua color of the ocean ahead of you.
As you gaze towards the water,
Seeing the bright blue.
The waves wash up onto the sand.
Breathing in.
And the waves receding back towards the ocean.
Breathing out.
Washing up.
Breath in.
And flowing back down.
Breath out.
Enjoy the repeating rhythm of the waves.
As they wash up onto the sand.
And flow back down to the ocean.
Breathing in.
And breathing out.
Imagine yourself walking towards the water as you feel the mist from the ocean on your skin.
Getting closer to the waves.
Feeling the sand becoming wet and firm under your feet.
A wave washes over the sand towards you and touches your toes.
Breathing in.
And then slowly receding back.
Breathing out.
And as you step forward,
More waves wash over your feet.
Feel the cool water as you walk further into the clear ocean.
You can see the white sand under the water.
It's a nice,
Relaxing temperature.
You walk further into the water.
Going for a swim.
Just enjoying the ocean for a few minutes.
Becoming more deeply relaxed as you visualize the blue water in the white sand.
Breathing deeply.
Listening to the sounds of the waves.
As you notice your breath.
The waves wash in.
As you inhale and flow out as you exhale.
And noticing that sense of peace and calm as you float in the cool water.
And now that you're feeling calm and refreshed,
You make your way back towards the shore.
Walking back out of the water and onto the beach.
Strolling along.
Free from any worries.
Just calm as you walk on the sand.
Slowly making your way towards the steps.
Taking some deep breaths.
Feeling the sand beneath your toes.
And then once you reach the stairway,
You're climbing back towards the top.
Feeling the feeling of peace and relaxation.
Breathing in.
And breathing out.
Allowing all your stresses to melt away with each step.
And when you reach the top.
Take a deep breath in.
And exhale.
Bringing your awareness back to this room.
Wiggling your fingers and your toes.
Having a big stretch.
And when you feel ready,
Opening your eyes.
I hope you carry this oceanic rhythm and peace with you.
Namaste.
