Experience the textures, the details, the joy and thrill of a child, losing yourself to the wonders of a sandy beach. A simple guided visualisation to bring you right into the moment and experience a sense of presence and mindfulness.

Listen to the Meditation on the player below 👇🏽. If you prefer reading instead, scroll down for the script. Enjoy! 🙂

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You’re a Child Playing on the Beach – Meditation Script

Hi, welcome to a meditation episode of the Feel Good Factor. If you like this meditation, then sign up for my free newsletter, The Feel Good Tribe. Once you sign up, you’ll get updates about my latest meditations.

Find a comfortable quiet place, sit or lie down, close your eyes.

Place your hands, palms facing upwards, either on your lap or next to you. Now take a deep breath. Breathe in slowly, and exhale slowly. One more time, breathe in, fill yourself up with air, and breathe out, emptying your lungs completely, gently. And one last time, breathing in…

As you breathe out, picture yourself, a little child on a sandy beach.

It’s a perfect evening. Watch the waves crash and listen to them. Start walking towards the water. If you’re wearing flip flops, take them off now and place your feet on the sand. It’s the perfect temperature.

The waves are delightful to watch, the way they come out onto the sand and then move back away into the ocean. Feel the sand getting more moist as you reach closer and closer to the water.

Feel the texture of the little smooth stones, the gentle scrubbing of the sand on your feet as you move forward.

Now finally, you reach the perfect spot where the sand is wet and you wait for the next wave to come.

The wave comes closer, crashes out onto the beach and then moves towards you, such a joy as it washes over your feet. Allow yourself to giggle with glee. Watch the froth just at the edge of the waves. Moving towards you, covering your feet, and moving away.

Now look behind you, and find a nice spot to sit on. Stretch your legs. Place your palms on the ground next to you.

Some of the waves come and nip at your feet, some of them move away before they’re able to reach you. The suspense is so exciting. Is this next wave good to touch me or not?

Dig your palms, your fingers into the wet sand, squish it and watch it fall out in clumps through the gaps between your fingers.

What does the wet sand feel like on your palms, at the tips of your fingers?

Now dig a hole and shape the sand into any simple shape. Maybe just a little flat cake, or a mountain. Lose yourself in patting the shape, making it as high as you like, as firm as you like.

Now take your little finger and draw a line on the sand anywhere you like. Draw shapes on your shape. Oh this is so much fun to watch!

And if you don’t like any of the lines, you can just pat them back and then, good as new!

Now the tide is coming in and the waves are getting just a little stronger

More and more of them are coming closer and closer to you. And finally, one comes right up to your sand, to the little shape you’ve created, and washes it away. How nice it is to be able to let it go.

There’s all this other sand, and you can make as many shapes as you want anytime. So it’s okay if the ocean takes it away.

Now it’s time to come back. Go splash in the water a little, only up to your knees. Wash away all the sand.

Know that you can come back here any time to play.

Turn around and start walking back up the shore,. up the beach. And then slowly come back to the present moment. Back to your body, back to the here and now.

Take a deep breath in, and let it out slowly, completely. Wiggle your fingers and your toes. Rub your palms together. Place them over your eyes, feel the warmth.

And as you move your palms away, slowly and gently open your eyes.

Thank you for meditating with me today. Take care, talk to you again next week. Bye!

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