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light ocean waves

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Take a moment to get into a comfortable position in a peaceful environment where you won’t be disturbed. Allow the music to be your guide and let it bring you into the present moment. I invite you to close your eyes whilst you listen.


For this piece I invite you to visualise yourself sat at the beach, your toes in the sand, the warm air blowing gently on your skin and the sound of calming waves gently lapping the shore.

further exercises

I invite you also to think of a pleasant memory you have had at a beach. Try to remember the smells, the sights, the sounds. Hold the memory close, let the memory fill your body with how you felt that day. Allow the worries of your present to be soothed by the calming thoughts of your happy memory. Allow the calm of your memory to become the calm you feel now. When you have finished listening try holding onto that feeling of calm and take it with you into your day.

Do you have a favourite beach? I invite you to imagine it whilst you listen. What can you smell? What can you see? What can you hear? Create a visual image and challenge yourself to make it as clear as possible.

10 meditations for each piece

Practise 1 of our 9 mindful attitudes

once you’ve finished

If you don’t have rush off, I invite you to spend some time reflecting on your experience. Write down your thoughts and feelings in a personal journal. Reflection is an important part of mindfulness; it teaches us to listen to our body and be truthful and honest with ourselves. Here are some questions to help you with your reflection:

  • How do you feel after listening to this piece?
  • How did you feel before you listened?
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