A Michigan State University Extension Health Educator walks you through a guided imagery mindfulness meditation along the beach near the Mackinac Bridge.

You can learn more about MSU Extension's mindfulness programs by visiting our Mindfulness for Better living page: www.canr.msu.edu/mindfulnessforbetterliving/.

You can learn more and sign up for other MSU Extension health programs by visiting www.extension.msu.edu/healthprograms. 

Transcript:

Welcome to this mindful guided imagery meditation. For this meditation, we will be taking a walk along the beach next to the Mackinac Bridge.

Let’s review the four basic principles of mindfulness before we begin.

Mindfulness, according to Jon Kabat-Zinn, is:

•                  Paying attention

•                  On purpose

•                  In the present moment

•                  With a nonjudgemental attitude, as if your life depends on it

With those principles in mind, I invite you to settle into a comfortable position.

Take a deep breath, in through your nose, and out through your mouth. Relaxing any tension in your shoulders as you exhale. Sitting up straight, finding a nice dignified posture, and closing your eyes if you feel comfortable doing so. Still breathing.

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 onto 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 strolling 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…letting go of any thoughts, labelling any emotions that come up. 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 slowly, when you’re ready, open your eyes.

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

This video was created by MSU Extension Health Educator Tanner Derror, MPH.