Sand and Sea: A Beach Meditation You Can Do Anywhere

There's something about the beach that helps people relax. The rhythm of the waves, the warm sand, the wide open sky. Many of us feel our shoulders drop the moment we reach the shore.

But you don't need to be at the sea to feel some of that calm. This simple meditation brings the beach to you, wherever you are.

Read it through first, then try it with your eyes closed. It takes about ten minutes.

Get comfortable

Sit or lie down somewhere you won't be disturbed. Let your hands rest. Close your eyes, or lower your gaze.

Take three slow breaths. In through your nose, out through your mouth. With each out-breath, let your body feel a little heavier.

Arrive at the beach

Imagine you're walking onto a quiet beach. It's early or late in the day, when the light is soft and warm.

Feel the sand under your feet. Is it warm? Cool? Soft and fine, or a little gritty? Wiggle your toes and feel the grains move.

Notice the sea

Look out at the water. Notice its colour: blue, green, grey, silver. Watch the waves roll in, curl, and spread across the sand. Then slowly pull back.

Listen. The gentle rush as each wave arrives. The soft hiss as it slides away.

Breathe with the waves

Now let your breath follow the waves.

As a wave rolls in, breathe in. As it slides back out, breathe out.

In... and out. In... and out.

There's no hurry. The sea has been breathing like this for millions of years.

Let the waves carry worries away

If thoughts or worries come, imagine placing each one on the sand at the water's edge. Watch the next wave reach it, and gently carry it away.

You don't need to push the thoughts out. Just let the water take them, one by one.

Feel the sun and air

Notice warm light on your face and shoulders. A soft breeze, smelling faintly of salt. Perhaps the call of a seabird far away.

Stay here for a few minutes, simply breathing with the waves.

Coming back

When you're ready, take a deeper breath. Feel your body where it really is: the chair, the floor, the bed. Wiggle your fingers and toes.

Slowly open your eyes. Know that you can return to your beach any time you need it.

Try it with sound

Our two-hour video Ease Your Mind, with warm sand patterns and gentle music, makes a lovely background for this meditation:

▶ Watch Ease Your Mind on YouTube

In closing

Feel the sand, watch the waves, breathe with the sea and let the water carry your worries away. Your beach is always there, just a few breaths away.

For a similar practice, read Stones and Stillness: A Pebble Meditation for Busy Days.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.