Walking By Ocean

Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications Healthy Mindset Course Meditation and Goal Setting Technique for the Athlete and Workplace Athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast podcast. Here's your host, Mike Hartman.

Welcome to the hartman.academy guided meditations. Before starting this meditation, please make sure you have consulted your doctor and are able to perform the exercise. So go ahead and make yourself comfortable for today's practice. Make sure your surroundings are peaceful and quiet. You are in a safe place where you won't be disturbed and once you have settled in, gently close your eyes. Now let's take a couple of deep soothing breaths, breathing in through the nose hold and breathing out through the mouth and repeat a few times. Lets start by looking at releasing tension from within and outside. So find a comfortable position, either sitting or lying down and when you are ready, gently close your eyes. Give your body a little wiggle and shake off the stresses of the day. Let it all go. Imagine all your worries melting off of your body and slowly drop your awareness inwards. Start with a few simple deep breaths. If you find the breath is not going as deep or is not as relaxed as other times, that's okay. Allow your body to breathe without judgment. If you allow it to do what it needs to do, your breath will begin to lower, loosen and deepen on its own. On your next in breath, raise your shoulders to your ears and squeeze. Hold it for a moment and then release, letting go of the breath and shoulders. Repeat that a few times at your own pace, feeling your upper back, chest and neck. Relax and soften. Breathe in, squeeze and then release. Gently let go of that exercise and find a pattern of breathing that is comfortable for you. Allow your attention to travel to the top of your head. Slowly begin to scan down your body. Bring your attention to each muscle, every nook and cranny as you move past them. Start with your face. Notice how bringing your awareness to it allows the muscles to soften. Sense your jaw and then your neck into your trapezius muscles. When you are stressed or anxious, you may feel a lot of tension in these muscles. Take this time for yourself to let go of that hold. Allow the physical tensions and the internal ones to drop. Gently move through your shoulders. With your awareness, Travel down Your upper arms pass through your elbows and wrists, right through to your fingertips. In your own time, move through the chest, down into the stomach and around the upper and lower back. Notice any tension you may come across. You may find yourself spending a long time on one area. Maybe you have had a lot of tension there. That's okay for now. Just notice and move on. When you have passed through your torso, drop your attention into your pelvis and glutes. Give your body permission to soften. Move through your legs, Into your knees, down your calves, your ankles, And finally your feet, all the way to the tips of your your toes. Let go of that attention and give yourself permission to sit. With your new sense of relaxation and awareness, remind yourself to breathe. However, you may need to. Slowly begin to focus on your breath. Notice the feeling of the air as it travels in and out of your body. Now imagine the sounds of seagulls flying overhead. They're joined by the crash of small waves on the shore. They move in their constant pattern, mesmerizing. Allow your breath to synchronize with the ocean. Every inhale is the water flowing back. Every exhale another crash on the shore. Feel the warmth of the sun on your skin, softening your body and melting away any remaining tension. Allow the heat to pass right through you as if the sun was shining on your heart, melting any internal tension, any stress, any pain. Below. Bring your awareness to the sand on the beach. The feeling of the soft grains against your skin. Whether you are lying or sitting on the beach, allow your body to feel the ocean warm sand pressing against you. Feel your weight press against the grains, the softness of their touch on you as you inhale and exhale with the waves. Feel your body melt into the sand as if gravity was working harder, especially on you, to melt your body towards the ground. For the first time. Notice the crystal blue sky. No clouds in the way of the sunshine. Before you, the brilliant ocean stretches to the horizon. The waves are ebbing and flowing as the sunlight glistens off its surface. Seagulls are flying here and there and you are alone. A private place for you to let go and be yourself. Away from any masks you put on for people, colleagues, families and friends. A place where you are safe to feel how you need to, without any judgment. Enjoy the silence of a world filled with only natural sounds. In your own time, slowly make your way to the water. As you walk along, feel the impressions your feet make in the sand. The soft crunch of each step as if it were a small massage against the soles of your feet. The heat is still warming your body to the touch. As you approach the water, the sand below you becomes damp. Its warmth transforms into a cool, refreshing touch. Its softness becomes stronger as it doesn't give way to your steps like before. A few steps further, as you stand by the edge of the waves, you can feel the cold water consume your feet at every crash. Welcome the feeling the grains of sand travel into the spaces between your toes only for the water to wash them away. Take a few moments of silence to enjoy this, breathing in with the waves. And then breathing out. In your own time. Let go of these images, focusing on inhaling deeply, allowing your breath to go as far as it can, and then exhaling. As you continue to breathe. Notice the state of your mind and body compared to the start of today's meditation. Hopefully you are a lot more relaxed than you were at the start of the practice. If not, that's okay. It can take time and practice and in your own time, notice the world around you, your connection with the floor, your weight against a chair or a bed. Maybe you are on a mat on the floor. Notice it and how it feels against you. Pick up any sounds in your environment. Notice the feeling of air around you. And when you are ready, open your eyes and may you have a wonderful day. Foreign.

We'Re so glad you joined us for this episode of the Healthy Mindset App Podcast with your host Mike Hartman. If you're enjoying the show, please feel free to rate, subscribe and leave a review wherever you listen to your podcasts. That helps others find the show and we greatly appreciate it. To dive deeper and learn more about the Healthy Mindset program or to get in touch with Mike, please visit our website healthymindsetapp.

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Thanks again for listening and we hope you'll join us again in the next episode of the Healthy Mindset App Podcast. Until then, be well.