MSU Extension Mindfulness for Better Living

Transcript

[Music] Welcome to this mindful guided imagery meditation. For this meditation, we will be exploring the beach next to the Mackinac Bridge. I invite you to settle into a comfortable position as we get ready to begin. You may choose to close your eyes if it feels safe to do so, or pick a spot to focus on for the duration of this practice. We will begin and end this practice with a sound from a bell. [bell sound] Begin bringing gentle awareness to your breath. Noticing how your body responds as you take a deep breath in through your nose and out through your mouth. Relaxing any tension in your shoulders as you exhale. Softening the muscles in your face and limbs. Thoughts and emotions may come up as you go through this guided meditation, which is perfectly okay. Simply notice them as they arise and let them go. You may choose to place them on a wave that crashes on the beach, or let them float away with a passing cloud. You find yourself on a warm sandy beach near the Mackinac Bridge. You can hear the waves from the Great Lakes crash on the shoreline, mixed with the droning of slow moving traffic crossing the bridge in the distance. You can see the ferries on the horizon carrying passengers back and forth from the island. There's a faint smell of fudge and other sweet treats in the air from the many shops nearby. You can feel a light breeze gently blow fresh cool air against your skin. You breathe this air in through your nose and out through pursed lips, finding a comfortable rhythm as you watch the waves come on to the shore before returning to the Great Lakes. You notice the wet shimmering rocks baking in the sun. You have nothing else to do in this moment, nowhere to be. Simply taking this time for yourself to absorb the sunshine. You start moving along the beach at an easy, comfortable pace, heading towards the bridge. You notice the temperature cool as you enter the shadows. The crashing of the waves sounds louder here, as it echoes along the beams of the mighty structure above you. You find a comfortable rock to sit on as you focus on the horizon in the distance, where the edge of the lake meets the sky. It seems as though the water goes on forever here. You take a few more moments to sit in this peaceful place you've found simply existing, and breathing, labeling and letting go of any thoughts or emotions. Feeling reassured that you can return to this place whenever you like. As the final wave crests and crashes on the shore, you take one more deep breath and gently, when you're ready, return your awareness to your surroundings and open your eyes. [bell sound] Thank you for joining me on this guided mindful journey to the Mackinac Bridge. This mindfulness practice is provided by Michigan State University Extension. For more information about upcoming health programs and resources, you can visit our website at www.extension.msu.edu/healthprograms [Music]