Welcome everyone.
Thanks for joining me for today's Beach Immersion meditation.
Taking a moment now to settle in to where you're sitting right now.
Knowing that at any time during this meditation you can adjust your position to whatever your body needs.
When you're ready inviting you to gently close down your eyes.
Just take a moment to check in with yourself.
Noticing how your body is feeling.
Observing how your mind is feeling.
Just acknowledging yourself for being here.
For choosing to pause and be present in this moment.
We'll begin by gently observing the breath.
We're not changing anything.
Just gently noticing the natural rhythm of your breath as it is right now.
Noticing the gentle rise and fall.
The coolness of the breath when you're inhaling.
The warmth of the breath against your top lip whenever you're breathing out.
I'm not trying to change anything here.
Just gently observing the breath as it is right now.
We'll begin today's session with a few moments of extended exhale breathing.
Taking control of your breath right now as you slowly begin to deepen it.
Gently guiding your breath down into your belly.
Feeling your belly rising as you breathe in and then gently falling as you're breathing out.
Now starting to lengthen your exhale so it's becoming longer than your inhale.
There's no precision needed.
Simply setting an intention for your exhale to be longer than your inhale.
Even just slightly.
You're not straining in any way.
You're not exhaling to the point of discomfort.
Just a slightly longer exhale than your inhale.
With each lengthened exhale feeling your body softening,
Loosening and sinking into your armchair,
Wherever you're sitting right now.
During effortless meditation our minds will drift,
As all minds do,
To thoughts,
Feelings and emotions.
Beginning by resting our awareness on our breath as our anchor.
Whenever we happen to realize our mind has drifted,
We simply and effortlessly return to resting our awareness on our anchor,
Which is our breath right now.
We're not concentrating or controlling our minds or thoughts.
It's not about achieving anything.
It's about allowing whatever is here to simply be here.
Continuing to take a few more extended exhale breaths at your own pace.
Simply and effortlessly allowing the breath to lengthen,
Even just slightly more on each exhale.
Now letting go your breath,
Returning it to its natural rhythm.
Now inviting you to rest your awareness on my voice as your anchor.
And perhaps,
Without needing to see anything clearly,
Imagining yourself slowly walking along a quiet and open beach.
Knowing that if this visualization is not available to you,
You can simply rest your awareness on my voice,
Like a story being told.
Feeling the sensation of sand beneath your feet.
Perhaps there is a softness to the sand,
A cooling sensation or warmth from the sun.
Maybe feeling your feet sinking as you're taking each step along the beach.
Perhaps feeling your arms swaying by your side.
With every step you're taking.
Knowing that there is nowhere to arrive.
Just simply feeling yourself walking.
Just enjoying being here,
If it's available for you.
Perhaps glancing up and imagining the open sky above you.
Deep blue,
Stretching endlessly overhead.
Soft clouds gently drifting by.
The warmth of the sun beaming down onto your skin.
Effortlessly imagining the vast ocean by your side or ahead of you.
Perhaps you can hear the sound of the waves gently lapping on the shore.
Soothing motion of each wave,
Gently and effortlessly coming into shore.
Imagining the breeze gently coming from the ocean and sweeping across your body The coolness,
The lightness,
The saltiness in the air around you.
There's nothing to do here.
Just gently imagining yourself walking along the beach at whatever pace feels good for you right now.
Just simply enjoying this experience as it is for you right now.
Now,
If you wish,
Gently taking a deep breath in.
And as you exhale,
Gently sensing the beach fading into the background.
And bringing your awareness back to your breath.
There's nothing to do here.
Just gently tuning in to the flow of air of the breath.
Noticing if the breath is fast or slow.
Shallow or deep.
Observing where the inhale begins and ends.
And where the exhale begins and ends.
Gently resting your awareness on the breath.
Allowing your breath to be your anchor right now.
Knowing that thoughts are an important and natural part of the process.
Our minds will roam as all minds do.
And whenever you happen to realise your mind has drifted.
Simply return your awareness to lightly and effortlessly resting on your breath as your anchor.
Your awareness on your breath as your anchor right now.
Letting you now to let go of your breath.
Release your anchor and simply rest for the last minute.
Letting the effects of the meditation slowly sink in.
There's nothing to do here but rest.
I'll tell you when it's time.
Gradually starting to deepen your breath.
Becoming aware of your body once more.
Bringing gentle movement into your fingers and toes.
Expanding this movement to the rest of your body.
Noticing how you're feeling right now.
Perhaps setting an intention for the rest of your day.
And whenever you're ready gently opening your eyes.
Thank you.
