Thank you for joining me on today's meditation.
In this meditation,
We're going to be using our imaginations to induce a bit of calmness.
We are going to imagine ourselves being by the ocean.
So,
Let's get ready.
Let's find a comfortable position,
Either seated with a long,
Erect spine.
The attitude that we're looking for is relaxed,
But dignified.
Or you can also do this meditation laying down.
Now,
Let's prepare by gently closing our eyes and having three deep breaths.
We're going to inhale through our nose and exhale through our mouth with a controlled sigh this time.
So,
It's not just a release of air,
But a controlled release of air.
So,
You want it to be a little bit slower,
Like you are blowing through a straw.
So,
Let's take a big,
Deep inhale through our nose and then just blow through that straw as you exhale.
And just let all the air out in that stream.
And again,
One big inhale through your nose and exhale through that straw.
One last time,
Big inhale and exhale.
And now,
Let your breathing return to a natural pace,
A natural rhythm.
We're not controlling our breath.
We're just letting it be.
And we're going to let go of any lingering thoughts and just relax.
And we're going to bring to mind a vision of sitting by the ocean.
You might be sitting on the sand.
You might be sitting on a towel.
You might have your legs in the water.
But we are just imagining ourselves by the ocean.
And we can hear the rhythmic rolling in and rolling out of the waves.
We hear them come in and we hear the water rush back out.
Flowing in and flowing out.
Maybe the sound of the waves will sync up with your breathing so that the waves roll in as you inhale and then roll out again as you exhale.
And imagine not only the sound but maybe the water is splashing up over your feet,
Up your legs as the waves roll in and as the waves roll out.
And each time we exhale,
Each time the waves go out,
They take our tension with it.
And we just sit and we relax.
And we let the waves carry us.
Carry the breath in and out.
Now imagine what else is going on.
Do you feel the warm sun on your skin?
Is there a breeze and you smell the salt that's in the water?
Maybe there are some children playing up the beach and you hear little snippets of laughter.
Just let your imagination create that calming scene where nothing is interfering with the relaxation that you're feeling.
Just allow yourself to be present within this scene for a little bit.
And I'll be back soon.
Do you still feel the warmth?
Do you still feel the breeze?
Bring your awareness back to this beach scene that we have created.
And now,
If you're ready,
You can bring yourself back to where you are right now.
Be in the present moment,
Wherever you are,
Whatever room you're in.
Take a deep breath and let it go.
And bring yourself back to the present.
Now let's see if you can,
During the day,
Recall this beach when you need a little bit more relaxation.
Maybe you'll get a little bit of sun on your face or a little bit of breeze in your hair.
And you'll recall this nice,
Calm place that we were able to visit today.
Thank you for joining me and we'll see you again soon.
