Pain is like the ocean,
It comes on waves,
Ebbing and flowing.
Sometimes the water is calm and sometimes it is overwhelming.
In this meditation we will embrace and acknowledge our struggles and learn to ride these waves.
Make sure you are in a comfortable seat.
Embrace sounds,
Energies in your surroundings in this moment.
Allow everything to be part of your direct experience here and now.
Resting your awareness into your heart,
Into the center of your being and setting your intention for this meditation journey.
What made you tune into your pain?
Or what part of you want to release pain?
Speak out loud or silently in your mind.
Breathing in and out,
21 breaths in descending order.
Inhale 21 and exhale 21.
Inhale 20 and exhale 20.
Inhale 19 and exhale 19.
I'll give you space to follow your own rhythm at your own pace.
And now bringing awareness into your body.
Feel your toes,
Feet,
Ankles,
Shin,
Calves,
Hips,
Belly,
Chest,
Shoulders.
Face,
Ears,
Head.
And gently rest your awareness into your heart.
Imagine a safe beach for you.
Perhaps this safe beach is in your neighborhood.
Close to you or somewhere you visited in the past.
Visualize you are walking in this beach.
Notice your feet touching the sand.
Notice what is the temperature of the sand.
Perhaps cool or perhaps warm.
As you are walking in this safe beach,
You walk towards the ocean.
As you come closer,
You notice the first time this water comes in contact with your feet.
Notice the sensations of the water.
How do you feel?
Perhaps loved,
Perhaps cared or maybe healed.
As you stand in front of this beautiful ocean,
You notice beautiful waves ebbing and flowing.
Notice the nature of waves coming in and going back in.
Waves coming in and going back in.
Simply as it is.
And you choose to go closer to the waves.
Until your knees touching the waves.
As you stand there,
You notice some pain arises in you.
Perhaps this pain is arising from a separation from a loved one.
Or perhaps you lost a loved one.
Or something happened to you.
And allow.
Breathe.
And allow.
Breathe.
Don't need to judge or criticize.
Just let it arise.
Perhaps if you feel safe in this moment in the ocean,
You can close your eyes.
As you close your eyes,
You notice the water is trying to communicate with you.
Perhaps ocean wants to say,
I feel your pain.
I see your struggle.
I see you.
I feel your pain.
I see your struggle.
I see you.
Just wanted to let you know.
It would be my honor to share and receive this pain from you.
If you feel safe,
Come closer to me.
And let me wash away your pain.
If you feel safe,
You go into the ocean and dive into the waves.
Waves coming in,
Meeting your pain.
And going back in the ocean,
Washing away your pain.
Breathe.
And allow.
Breathe.
And allow.
Waves coming in,
Seeing your pain.
And going back in to the ocean,
Releasing painful memories.
And allow.
Breathe.
And allow.
With each wave coming in and taking away your pain,
You feel lighter and lighter.
Stay a little longer if you want to.
And in this moment,
You choose to honor the ocean.
Thank you for seeing my pain and my struggles.
Thank you for embracing hugs to wash away my pain.
I feel.
Whenever I feel pain,
I can come to you and I always be remembered.
Thank you for seeing my pain and my struggles.
Remember,
You are not a drop in the ocean.
You are the ocean in a drop.
