Arrive on your mat however you choose.
Reach through the crown of your head and melt the shoulders down your spine,
Rooting into your sit bones.
Letting the eyes close gently,
Relaxing all the muscles of the face,
The forehead,
The eyebrows,
The jaw,
And the tongue.
Bring your awareness to the sounds that you hear around you,
Tuning into whatever is furthest away from you,
Noticing the different layers of sounds that surround you.
Gradually moving in closer into the sounds of the room,
Into the sounds of the room,
Into the sounds of your own body,
Listening deeply to your heartbeat,
Into your breath.
Notice how you're breathing naturally.
Notice where the breath is traveling inside your own body.
Then begin to consciously deepen your inhales and your exhales.
Fill up the belly,
The ribs,
The chest,
And the collarbones.
Exhale and relax the collarbones,
The chest,
The ribs,
And the belly.
Inhale,
Fill up the belly,
Let it travel into the ribs,
The hearts,
The collarbones,
All the way into the head,
And releasing from the head,
The collarbones,
The heart center,
The ribs,
And the belly.
Continue inhaling and exhaling from the belly to the tip of the head at your own pace.
So to count how long your inhales are,
See if you can hold and expand that breath for the same amount of time after you inhale,
And then exhale for twice the amount of time.
So if you inhale for a count of four seconds,
Hold that breath at the top for a count of four seconds,
And then exhale for a count of eight seconds,
Listening to your body and listening to your breath.
And after your last exhale,
Start to listen back into the breath,
Imagining your breath as waves inside of the body.
See that wave building up in the belly as you inhale,
And then crashing down and spreading as you exhale.
Now imagine that you are on that beach where the waves and your breath are completely in sync.
You take a sip of the fresh ocean air as the waves build up.
As you exhale,
The waves crash at your feet.
You are in sync with the ocean.
You are one with the ocean.
As you walk along the beach,
Begin to realize that the wind is also dancing with your breath.
As you inhale,
Your hair is blown to the left,
And as you exhale,
Your hair is blown to the right.
You are one with the wind.
You continue to walk and gaze into the open water,
Dolphins beginning to hop out of the water with every inhale you take,
Joining in on this lovely dance with nature.
You feel the water on your toes.
You feel the wind hugging your skin,
The sun and the clouds smiling down at you as you stroll.
As you start walking away from the shoreline,
You feel the warm sand seep through your toes,
Massaging your feet with every step.
The birds fly around you,
Welcoming you to their home,
Which is yours as well.
Walking further up the sand,
You are so at peace.
Every thought has dissipated with the ocean,
The wind.
There is nothing to think about.
Only this moment,
As all you feel is pure bliss.
As you reach the top of the beach,
You turn back to look at the water one last time.
Your breath is calm,
And so is the water.
The wind is nearly still.
The dolphins have passed by,
And all is still.
The sun begins to set,
Illuminating the sky and the clouds of vibrant purple,
Pink,
And orange light.
Your mind is quiet,
Fully absorbing Mother Nature and all her beauty.
You are nothing but content,
Nothing but at peace.
The colors in the sky shift every minute,
As does its reflection across the ocean.
This is bliss.
With the sun nearly at rest beneath the horizon,
The beach is quiet,
The air is calm.
Nothing matters to you except this moment.
You say your goodbyes for now to the sun and the beach,
Knowing that you will meet and dance together again soon.
Returning attention back to the natural breath,
Remember the beach and recognize your connection with nature daily.
You are one with nature.
You are nature.
You are life.
Bring that peace of nature in all that you do.
Bring hands to heart center and thank yourself for all that you do in life.
Namaste.
So
