Find a comfortable position.
You may sit or lie down—whatever feels best for your body right now.
Allow your hands to rest gently, and if it feels safe, softly close your eyes.
Take a slow, deep breath in through your nose…
Hold it for just a moment…
And gently exhale through your mouth.
Again, breathe in—slow and steady…
And breathe out, letting your shoulders relax.
With each breath, allow the noise of the day to fade away.
Now, imagine yourself standing on a quiet beach.
The sand beneath your feet is warm, soft, and steady.
You feel supported, grounded, and safe.
In front of you, the ocean stretches out endlessly—
Wide, calm, and peaceful.
Listen to the sound of the waves as they roll in…
And gently retreat back into the sea.
Each wave arrives slowly…
And leaves just as gently.
Let your breathing begin to match the rhythm of the waves.
Inhale as the wave comes in…
Exhale as it flows back out.
Feel the warmth of the sun on your skin.
It is not too hot—just enough to relax every muscle in your body.
The sunlight moves slowly across your face, your shoulders, your arms.
With every breath out, allow tension to melt away.
If you notice any tightness—
In your jaw…
Your neck…
Your back…
Simply imagine the sun loosening it, softening it, releasing it.
Now, notice the air.
It is clean, salty, and refreshing.
Each breath fills you with calm energy.
Each exhale releases anything you no longer need.
Imagine the breeze brushing gently against your skin—
Cool and comforting.
You feel present.
You feel at ease.
Begin to walk slowly along the shoreline.
Your feet sink slightly into the sand with every step.
Each footprint you leave behind represents something you are ready to let go of—
Stress…
Worry…
Pressure…
Expectations.
The waves gently wash over your footprints, erasing them completely.
Nothing needs to be carried anymore.
Now, notice a sense of peace settling deep within you.
There is nothing you need to do.
Nothing you need to fix.
Nothing you need to become.
In this moment, you are enough—just as you are.
Allow yourself to fully rest here.
Take another slow breath in…
And gently breathe out.
Feel gratitude for this moment of stillness.
For giving yourself permission to pause.
Know that this calm is always available to you—
Like the ocean, steady and constant.
When you are ready, begin to bring awareness back to your body.
Feel the surface beneath you.
Notice your breath again.
Gently wiggle your fingers and toes.
And when it feels right, slowly open your eyes.
Carry this sense of calm with you into the rest of your day.