This meditation includes a sensory visualization at the beach.
Visualizations are another way for you to use meditation to calm your mind and relax your body.
Before we get started,
Get yourself in a position that feels comfortable for you and when you are ready,
Close your eyes.
Turn your attention towards the inhale and exhale of your breath.
Now imagine that you are sitting on the warm,
Soft sand at a beach.
It might be a beach that you have been to before or a beach that you would like to go to.
Take some time now to visualize this beach.
Imagine the waves moving in time with your breath,
Rolling up the shore as you inhale and receding out into the ocean as you exhale.
Now imagine what you can see at your beach.
Perhaps you can see boats floating out in the distance or the soft swaying of trees in the breeze.
Just take a moment to imagine what you can see at your beach.
Now imagine what you can feel at your beach.
Perhaps you can feel the sun warming your face and body or the soft warm sand between your toes.
Just take a moment to imagine what you can feel at your beach.
Now imagine what you can taste at your beach.
Perhaps you can taste the salty sea air or the taste of an ice cream you may have had.
Just take a moment to imagine what you can taste at your beach.
You may notice that your mind wanders and that's okay.
You might like to give some attention to these thoughts and when you're ready return to imagining your beach.
Now imagine what you can smell at your beach.
Perhaps you can smell the seaweed that is lining the shore or the warm summer air entering your nostrils.
Just take a moment to imagine what you can smell at your beach.
Now imagine what you can hear at your beach.
Perhaps you can hear the waves crashing against the shore,
Children playing in the distance or seagulls chirping in the sky.
Just take a moment to imagine what you can hear at your beach.
Now slowly move your attention to the senses within this room.
You might be able to hear the ticking of a clock,
How your body feels against the chair or a mattress or the rise and fall of your chest as you breathe.
When you're ready,
Open your eyes.
