Thank you for joining me at the beach,
Come sit,
Listen to the sound of the ocean waves listen to the birds singing their happy song for the sun touches skin,
The gentle breeze and the quietness and stillness of morning just you here right now letting go of whatever came before this moment and not worrying about what comes after,
Just be here in this present moment take a deep breath in through your nose expanding your belly and exhale through your mouth with a soft sigh inhale filling your lungs and exhale release any tension as you inhale see if you can draw your breath to the back of your body to your lower ribs as the lower ribs expand the belly expands and exhale notice the inhale and notice the exhale inhale for two three four exhale two three four five six inhale two three four exhale two three four five six settle into your own natural rhythm effortless and fluid like a wave rising and falling not trying to control the breath but simply witnessing the breath as you inhale steady and easy observing without judgment without attachment simply witnessing in this moment there is nothing to chase and nothing to control with each inhale invite spaciousness with each exhale let go of expectation nothing to chase nothing to control observing your breath your body your thoughts without judgment without attachment thoughts may arrive sensations may shift emotions may stir let them come and go transient and fluid like waves on the shore rising and falling there is no need to do anything simply be if a thought lingers acknowledge it with curiosity and allow it to dissolve into the quiet space around you place one hand over your heart feel its steady rhythm the quiet pulse of life moving through you breathe in and as you exhale whisper silently or aloud i surrender to my experience without judgment or attachment just curiosity inhale and exhale inhale and exhale inhale the ocean breeze feel it tingle around your skin and exhale enjoying this peaceful moment at the beach soak up the sun enjoy the stillness the quiet and the peacefulness of this moment all is well allow the sensations to settle within you on your next inhale take that breath in reach your arms up to the sky look at the blue sky and as you exhale bring that warmth and joy into your heart take an inhale and a big sigh and let go allow your eyes to open keep that sense of peace with you throughout your day knowing every time you need an extra moment close your eyes take yourself back to the beach take a couple of breaths see yourself there and remind yourself all is well thank you for being here have a beautiful day
