Welcome to this guided meditation practice.
Find a comfortable position,
Sitting upright or lying down.
Rest your hands wherever they fall most naturally for you.
And when you are ready,
Gently close your eyes.
Raise your shoulders softly and rotate them back to make a full circle.
Again,
Lift and circle.
Notice how your body changes and your back straightens.
Try to circle again without putting much force into it.
Allow your body's posture to alter itself.
Feel the shoulders drop and ease their way into your neck and upper back.
The top of your head extends upwards as your chin slightly drops towards your chest.
As your body relaxes and eases into a comfortable position,
Bring your awareness down to your breath.
Pay special attention to the quality of your breath without judgment and without trying to force any change.
Just notice.
Sometimes we have tension build up around our chests and upper bodies that restricts our breath.
It feels shallow and quick.
Suppose you feel that right now.
That's okay.
Notice it.
If you give yourself permission to breathe how your body wants to in that moment,
The breath pulls us into the present when our stresses and emotions may have pushed us out.
Eventually the breath will relax on its own,
But you have to trust the process.
Slowly begin to deepen your breath.
As you breathe in through your nose,
Imagine the air becomes a blue mist,
Cool and relaxing to the touch.
Feel it pass through your nose into the back of your mouth and down your throat.
The blue air affects everything it touches on the way to your lungs.
Exhale through your mouth.
Breathe in the blue air,
Cool and relaxing to your body as it passes through.
Feel it sink deeper and further with each breath.
Feel it reach places of tension and tightness,
Both the physical and emotional ones,
And release,
Let it go.
If you feel any emotions arise,
That's okay.
Notice them without trying to shut them out.
Remind yourself that you are safe here.
This time is a time for you.
Breathe in the blue air,
Feel it travel even deeper.
The air reaches the ends of your limbs as you feel your fingertips relax and cool down and exhale.
Inhale.
Give your body permission to absorb as much of the blue air as required,
Filling your body with life and ease.
Exhale,
Release and soften.
As you breathe in,
Imagine the warmth of the sun pressing against you.
As the breath cools you from the inside,
The sun melts your tensions away gently from the outside.
The warmth of the sun rests against your skin,
Softening all the muscles in your face.
With each breath,
Allow the rays of the sun to pass through you as if its light wants to shine inside of you.
Inhale blue air.
Exhale.
On your next inhale,
Imagine the blue air transforming into a golden light inside you.
As you breathe in this golden light,
Allow it to soften you from the inside.
Inhale blue air.
Exhale golden light.
Inhale.
Inhale.
Exhale.
While you continue to breathe,
Begin to feel yourself floating.
It is as if your whole body sways and moves with the gentle push and pull of the ocean.
It carries you at its surface without any effort,
Swaying and holding you with its flow.
Surrender to the loving support of the ocean.
Sense the coolness of the water against your back.
The water cradles you gently.
There is stillness.
No crashing of waves,
Nothing breaks the surface except you.
You float here effortlessly.
Let go of any intentional breathing and allow your breath to fall into a comfortable pattern as you float.
Every now and then,
The cool water splashes against your back and sides,
From your head to your heels,
Whilst the warmth of the sun washes over and passes through you.
In the distance,
Seagulls fly and caw to each other as they search for fish.
No other sounds disturb the serene silence.
Take some time to enjoy this place.
Imagine the depth of the ocean that supports your body.
Let go and surrender as the water continues to wade ever so gently back and forth.
Breathing comfortably in the silence.
The world is so far away as you allow all the stresses and the tensions to wash away,
To melt off you and wade with the ocean.
The water begins to still and you float there without movement.
The deep ocean becomes the floor of wherever you are.
Notice the connection you have with it,
Whether at your feet or down your back.
Your weight pressing against it.
The warmth of the sun is replaced by the feeling of the air around you,
Its temperature,
The touch of it against you.
The seagulls are quiet as the sounds from the world around you wash into your senses slowly.
As you continue to breathe,
Come back into your environment,
Without judgment,
Without expectations.
Just notice.
When you are ready,
Gently open your eyes.
