Let's take five minutes to enjoy a slow look at this scene of an estuary. A time
for relaxation and inner stillness.
So, finding a posture that gives you a sense of comfort yet wakefulness, having
a sense of the contact of your feet resting on the floor. Is it soft or hard
beneath them? And lifting one foot, circling an ankle, if that's comfortable
for you. Noticing how it feels to rotate your ankle in this way. Placing the foot
back down, and feeling again the sensations of the floor beneath your
feet, and then lifting the other foot, and wriggling the toes. Noticing how it feels
to move the joints. Returning it to the floor, feeling that contact again, and
then in your imagination, walking into this painting. Feeling the softness of
sand beneath your feet as you follow the footsteps, and coming to sit on the sandbank,
looking across the estuary, and out to sea. A sea breeze whipping at your
clothes. Sensing the freshness of the air with its salty tang. The gentle warmth of
the sun against your back. Allowing your eyes to sweep across the beach, from the
seaweed, to the moored boat. And tracing the line of the shore. Where does sea become
sand? Then allowing your eyes to glide across the water, following the white
foamy waves, left to right, right to left. Skimming back, seeing the sailing boat
and the stretch of land across the estuary. And looking across to the tiny
boats, far out at sea. Where does land become sea, and sea become sky? And then
seeing the tumbling waves rolling in, lapping gently against the shore, washing
over the sand, soothing and then receding back to the sea. Hearing the waves flow
like your breath as they roll in, and roll out. Taking a slow breath in, holding
it for a moment,
and then slowly exhaling. Taking in another breath, holding it, and then
exhaling.
Breath coming in, and the breath going out. Hearing its sound
like waves sucking on shingle, and crashing with a sigh. Taking in the bank
of billowing clouds with their silver linings. A dark storm cloud and driving
distant rain. Light streaks of cloud against blue sky. And as you look, noticing
your thoughts. No need to call thoughts to mind, just noticing any that are here.
Noticing how a thought arises, lingers and dissolves, like clouds meeting across
the sky. Is your mind clear and cloudless?
Busy with scudding clouds? Not getting caught up in thoughts, just
noticing them come and go.
Then taking in the serenity of this place one last time, before very gently
coming back to the sights and sounds where you are right now. Paintings can
transport us to other places. You can return to this scene whenever you like.
It will always be here for you, bringing you the sights and sounds of the sea.