A Beach Meditation: For One and All

This is a great meditation for children and adults, alike!!! Created by your truly.  I like track 4 on this album for this meditation.



Lying on your back, imagine you are at the beach.
It is a warm day; the sun is shining down on you.
 You hear seagulls chirping over a piece of bread.
The waves gently ebb and flow towards the shore.
Place your hands on your belly, notice, like the waves coming in and out, your breathe moving in and out of you.  Feel your belly filling up and emptying.
Now, go to your feet.
Imagine the sand passing over your feet and ankles.
Your feet and ankles are heavy, relaxed.
The sand moves up your legs, over calves, your knees, and thighs.
Your calves are heavy and relaxed.
Your knees are heavy and relaxed.
Your thighs are heavy and relaxed.
The sand moves up over your hips and your low belly.
Your hips are heavy and relaxed.
Your low belly is heavy and relaxed.
Now, that sand moves up over your ribs, and stops at the heart.
Your ribs are heavy and relaxed.
Take a deep breath.
You feel the sun shining down on your heart and you feel relaxed.

*Teachers can stop the meditation here or continue as they feel appropriate.*

The sand moves up over your shoulders and down your arms to your fingertips resting.
Your shoulders are heavy and relaxed.
Your arms are heavy and relaxed.
Your elbows are heavy and relaxed.
Your head is heavy and relaxed in the sand.  You find just the right place for your head, so your neck isn't tight and your shoulders stay relaxed away from your ears.
Your lips are relaxed and the tongue in your mouth is heavy and relaxed.
Your eyes are heavy and relaxed, floating back into your head, like in warm pools of water, and down towards the heart.
You are relaxed.  You can even repeat this to yourself in your head, "I am relaxed."