Welcome.
My name is Simon,
And I'm honored to be with you today for this meditation.
This meditation is a visualization where we'll journey together to the beach.
This is intended to be a place where you can release energy,
Tension,
Or anxiety,
And just be aware of your system.
We'll move through three cycles together,
And each one will be like a wave,
Beginning with energy and movement,
And ending with peace,
Release,
And floating.
You'll imagine standing at the top of the beach,
And then running towards the water with joyful energy,
And diving in,
Letting the water hold you and support you.
And remember,
This is your experience.
You're in complete control.
Anything you want to adjust can be adjusted.
Whatever you need to add or remove to feel safer,
It's all in your control.
Let's take a moment to settle in,
Finding whatever position you notice your body is leaning towards,
And letting your eyes gently close,
Following your breath in through your nose and out through your mouth.
And just notice.
Imagine yourself now standing at the top of a wide open beach.
You notice the sun touching your skin with warmth.
It's warm enough to make you want to cool off,
But not too warm to make you uncomfortable.
You feel a warm,
Soft,
Salty breeze.
Notice what you see as you hear the waves filling the air,
Rolling in and out,
A slow,
Rhythmic breath that belongs to the earth itself.
If you like,
Notice the sand beneath your feet.
Feel it shift as you gently move.
You feel your body begin to soften into this picture.
Your shoulders drop.
Your jaw relaxes.
From ahead of you,
The ocean sparkles.
It feels alive and inviting,
Ready to hold you,
To cleanse you,
To restore and refresh.
And feel free to notice anything else that you need to make this scene feel safe and inviting.
Now picture yourself as a child again standing on top of that beach,
Feeling light and free,
Full of wonder,
Excitement maybe.
Feeling that magnetic pull from the waves.
You feel your body tingling with anticipation.
And let your breath increase its rate,
Breathing faster,
Short and sharp breaths.
You want to build some energy.
So inhale,
Exhale,
Inhale,
Exhale.
Let that energy build.
On full speed down the beach,
You can pump your arms.
Feel your legs strong,
Sand kicking up behind you.
How every stride gathers energy,
Anticipating being caught by the inviting waves.
Every step releasing something you've been holding.
As the ocean gets closer,
The sound of the waves grows louder.
And as you get to the edge of the water,
Take a deep breath in and then dive into the waves.
Breathing out,
Feeling the bubbles rush past your face.
The cool water.
And the water holding you as you start to float to the surface.
Breathing calmly now.
Letting yourself be held.
Feeling your system settle.
Letting each exhale be a soft release.
Further letting go into the water.
Noticing the blue sky above you as you're floating on your back.
The sun warming your face.
And you notice the water holding you.
There's nothing you have to do.
To stay afloat.
You can just be.
Then you find yourself slowly walking back up to the top of the beach.
Feeling your body a little bit lighter,
Like you've already let something go.
At the top of the beach,
Just take a moment to breathe deeply through your nose,
Out through the mouth.
Taking in the scene before you.
Noticing anything else you need there to make it feel safe,
Inviting.
Now that playful spark rises again.
You feel the excitement building in your chest.
Breathing faster.
Short,
Quick breaths.
Your muscles wake up.
Your arms pump.
Your heart pounds.
And go.
Running again.
Full speed.
Laughing.
Free.
Releasing into the sand anything that's holding you back.
The wind rushing past your face.
The ocean's there waiting.
Deep breath in.
And dive.
As you plunge into the water,
Let your exhale release around you.
Bubbles rise.
As the water catches you and lifts you slowly on your back to the surface.
There's no effort here you have to make.
No control.
Just breathe in.
Notice that you're held.
Feel it.
Notice that you may feel a little bit safer.
Just let yourself be here.
Find yourself again walking up the beach.
So much has already been released.
And you feel every step feeling lighter and stronger.
This final run is pure celebration.
At the top of the beach,
Take a deep,
Grounding breath.
Inhale through your nose.
Out through your mouth.
And let that energy rise again.
Let your heart open.
Begin breathing faster.
Light and excited and sharp.
Maybe smile if you can.
And then run.
Full speed.
You can physically pump your arms if you like.
Feel the tension building,
The excitement building.
And then at the edge of the water,
Deep breath in.
And dive into the waves.
Feel again the refreshing coolness surround your body.
The water supporting and holding you.
Lifting you up.
So you float on your back.
The sky above you is wide and clear.
The water here is soft and steady.
And stay here floating as long as your knees.
Feeling gratitude for your breath.
For your body.
For your heart.
Now let's gently bring our awareness back to the physical space.
Notice the surface beneath you.
The air on your skin.
Wiggle your fingers and toes.
Take a deep breath in and let it go.
Another deep breath in and out with a sigh.
And when you're ready,
You can open your eyes.
