This guided meditation will help you ride the waves of emotion you may experience when you have been diagnosed with cancer. (25 minutes)
We are now ready to go to the beach. In your mind, picture as clearly and as vividly as possible, you standing on a beach facing the ocean. It's a beautiful sunny day. The sky above is blue and there are only a few wispy white clouds in the sky. The warm sun is shining down and you can feel a gentle breeze coming in from the ocean. You can see all the way to the horizon and as you watch you see the waves controlling into the shore. Watch them roll in and that How did you breathe in and out? You can smell the fresh, plier, see air as you breathe in and out. And you can almost smell the salt on the air. Perhaps you can taste the saltiness on your lips as that gentle breeze comes in. of the water. Breathe in and breathe out. Feel the gentle breeze on your face, on your arms and legs as you stand there. Notice the warmth of the sun shining down on the skin. That golden sun shining down from a blue blue sky, warming and soothing as you stand there, watching the waves roll in and out. Breathe in and breathe out.
As the waves roll in, you notice the sunlight reflecting on the surface of the water. Flashes of silver light, fragmenting, breaking up into tiny, shimmering, pinpoints of light as the waves roll into shore. Watch them as the waves roll in. And now, a new breathe in, and breathe out. It's just you, the sun, the sea, and the sand, as you stand there on the shore, sure this beautiful sunny day. Your feet are in the sand and as you wiggle your toes you can feel the silky soft sand between them. When you look around you you can see the sand is in pristine the condition. Beautiful white yellow sand stretching for miles and miles. Just a scattering of white seashells here and there. Breathe in and breathe out and spend a few moments picturing yourself on this beautiful beach. See the sky, feel the sand and just breathe. Breathe in and breathe out. Breathe in and breathe.
When you look behind you, You realize you are a tropical island here by the shore there are palm trees and further inland you can see thick tropical foliage. In fact, as you tilt your head to listen, you can just hear a faint sound of burrids in the trees and a buzz of insects in the underground. Breathe in. and breathe out breathe in breathe out breathe out
You turn to face the ocean again, and you begin to notice the color of the water. Far on the horizon, it's that deep blue color of the sea. It's closer to the shore, as the water becomes shallower. It transforms into a vivid, vibrant turquoise blue. Watch those vibrant waves Roll in and roll out as you breathe in and breathe out. You begin to Roll along the beach, feeling the warmth of the sun reflects back up off the sand onto the soles of your feet. Feeling the breeze on your skin, the sun, and your face, you walk along. Perhaps you bend down and take a handful of sand. Feel the fine grains of sand run through your fingers until Only a single white seashell is left on the palm of your hand. As you examine the shell, you can feel the texture of it on your fingers. Notice as you rub it between your thumb and forefinger, the difference in texture. The inside is smooth like glass, but the outside of the shell is rougher, with ridges. Breathe in. and breathe, breathe in and breathe out.
You return the shell to the sand and continue on your way. Up ahead you notice a row of palm trees and under these palm trees someone has left a hammer just waiting there being to use. You wander over and climb in. letting the hammock gently rocking back and forth as you breathe in and breathe out. Hear near the jungle. You can hear the sounds of the birds and the insects more clearly. The sound of life vital and vibrant as you lay there in the hammock walking back and forth for watching the waves roll in and out breathe in breathe in breathe in
Here you are, laid out on this hammock, perfectly positioned to watch the ocean, with your legs outstretched, and your arms relaxed by your side, with the blue sky above, and the sun shining down to the thick green leaves of the palm tree. You listen to the faint creaking of the hammer. As you lay there watching the waves, feeling your body begin to just unwind. Breathe in and breathe out. Breathe in and breathe out.
Lay there for a few minutes soaking up the sights and sounds all around you and enjoy the feeling of your body letting go.
I'm going to go to the next one.
The warmth of the sun on your skin feels wonderful. And as you lay there, I want you to really take notice of the feeling of the sun as it soaks in. Feel the sunlight shine down on your face. Notice how the warmth melts away in the tension on your brown. Allow any tightness in your cheeks and along your jawline to just dissolve as you follow the warmth and down the front of your neck and along your collarbone until your shoulders release and settle into the fabric of the hammer. Breathe in and breathe in and breathe in.
Feel the warm, funny chest and the loud at warmth here. as your breathing slow, breathe in and breathe in and then
Follow the warmth over your shoulders and down your arms. Allow any tension to melt away. Feel your elbows release. Your forearms settle. Your wrists, your hands, your fingers, let go. Breathe in. Breathe out as you feel that warmth from the sun. Allow your fingers, your hands to tingle. and relax. Allow your mind to travel back to your neck. Feel the nape of your neck. Notice any tightness in between your shoulder blades and the loud to dissolve. One by one, all of the muscles along your spine, release. Feel them let go, feel them settle into the fabric of the hammer because you rock back and forth, breathing in and out.
The sun shining. The waves washing into the shore. Your body filling with warm, soothing and relaxing. You follow this down your spine to the small of your back. You feel the tension there, release. Breathe in and breathe out as you follow this warmth around your hips and and your waist. You tune in to the warm sunlight in your abdomen. Perhaps you notice it rise and fall as you breathe in and there. Glueg going in. Warm air coming out. Breathing and breathe. You feel your legs release as the warmth soaks into the muscles of your thighs as the tightness dissolves. The legs feel heavy against the fabric of your hammock. The backs of your knees release the tension in your calves, relaxes, melts away, breathe in and breathe, breathe in, breathe out, your ankles are relaxed. Finally, you follow the warmth down into your feet, your toes. When the tips of those toes, the top of your head, your whole body is warm, completely relaxed as you rock back and the fall, hearing the sounds of the jungle behind you, watching the waves roll in. in and down, in and down.
You realize that not only has your body completely relaxed, but your mind has also calmed. Your thoughts have settled And as you lay here on this tranquil beach, you feel calm, clear, and a peace. You feel good. Holding on to that feeling, watching the ocean, listening to the sounds of nature all around you.
Stay here for as long as you lie. Breathe in and breathe. Breathe in and breathe out.
The blue sky, the turquoise waves, The White Sand The lush green leaves of the trees The faint buzz of insects. Call the bird.
The creaking of a hammock, as it rocks back and forth and you breathe in and out, in and out.
you