Preparation: Recline in a chair, hands resting in your lap, or lie on your back in a deep relaxation pose - arms down and slightly away from your sides, legs slightly apart. Close your eyes.
Begin even and regular breathing: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue this pattern throughout the meditation without actually saying or thinking the numbers. Just keep up the regular and even pattern.
Now visualize yourself walking along a warm stretch of sand next to a peaceful river or stream or around the border of a large pond or lake.
The sun is shining brightly halfway up the sky above the water. As you walk along, feel the warm sand massaging the soles of your feet. Your arms are swinging at your sides - as your left foot steps forward your right arm swings forward, and as your right foot steps forward your left arm swings forward.
You are walking into a mild wind that caresses your face and body. Up ahead you see some friends calling and waving to you to join them. You feel warmth in your body and happy anticipation.
As you reach your friends, all embrace in a group hug, glad to feel the warmth and comfort of each other's love. You all sit in a large circle sharing stories, everyone taking turns; each feeling valued and loved.
You leave your friends and continue on your walk with renewed strength and awareness.
Now, once again notice the regular patterns of your breathing, like waves lapping in and out at the shore. Come back to your everyday self, open your eyes, stretch out, refreshed, renewed.
You could also record this guided meditation in your own voice for later listening while relaxing.
~~~~~~~~~~
22 basic meditations in 61 pages. The text describes how to meditate alone or in a group for all occassions and ages - from guided techniques to on-the-go stress relief. Enough choices to get anyone started!
Beginning Meditations - Sitting, Walking, RelaxingMeditation Ebooks for Kids, Teens, Adults
Article and photo credit by Susan Kramer
