Hello,
My name is Kathy and I thank you for joining me.
Take a moment to settle in,
Either sitting or lying down.
Let your arms rest gently on your belly or chest or by your sides.
Allow your eyes to close or hold a soft gaze.
Begin by taking a slow,
Deep breath in through your nose and softly exhale through your mouth.
Again,
Breathe in,
Feel your lungs expand and release,
Letting the breath carry away any tension.
With each breath,
Allow your body to soften.
Let your shoulders drop,
Your jaw unclench,
Your belly relax.
There is nothing to do now but be here.
Now imagine yourself standing on a quiet shore.
The air is fresh and cool,
Carrying the faint scent of salt and wind.
Ahead of you,
The sea stretches endlessly,
Shimmering beneath the light.
Waves move gently,
Rolling in and out in a perfect cadence.
Notice how your breath begins to match it.
Inhale,
The tide rises.
Exhale,
The tide returns.
Your body and the ocean are moving as one.
As you listen,
Feel the steadiness of the waves.
They never rush,
They never force,
They simply flow,
Trusting their rhythm,
Trusting their nature.
Let this remind you that you too have a natural rhythm,
A pace that is uniquely yours.
You don't need to hurry to meet the shore.
Now bring your attention to the sound of the sea,
The soft hiss of the waves,
The gentle pull as they return.
Each sound washes through you,
Cleansing your mind,
Soothing your heart.
With every breath,
Imagine the sea brushing gently against your feet.
Cool,
Silky water flowing around your ankles,
Grounding you in this moment.
As the waves touch you,
Imagine they bring peace,
Washing away all thoughts,
Worries or heaviness.
With each retreating wave,
They take away what no longer serves you.
With each new wave,
They bring clarity of mind.
Notice how steady the pace is.
How even when the surface moves and changes,
The sea remains whole.
Deep beneath,
There is stillness.
Have that stillness inside you,
The calm beneath the waves of your mind.
Take a deep breath in,
Feeling that stillness within you.
And as you exhale,
Imagine releasing everything.
Let go into the rhythm of the sea.
Now allow your awareness to drift further,
Beyond the surface,
Beneath the waves.
Imagine yourself floating in the water,
Supported and safe.
The water cradles you,
Perfectly balanced,
Perfectly held.
There's nowhere to go,
Nothing to reach for.
The sea carries you effortlessly.
Let yourself surrender to that trust.
The same trust the waves have when they rise and fall.
The trust that life moves in circles.
That everything comes and goes at the right time.
If your mind begins to wander,
Simply return to the sound of the sea.
Return to your breath,
The gentle motion of rising and falling.
Each breath,
Like a wave,
Begins,
Peaks and fades into stillness.
Now bring your attention to your heart.
Feel it beating softly within you.
A quiet pulse of life.
Imagine the sea's rhythm,
Syncing with your heartbeat.
Each wave,
Each beat,
Connected.
The vastness of the ocean,
Meeting the stillness within you.
The sea has seen everything.
Storms,
Calm,
Night,
Dawn.
And through it all,
It remains.
You too have this strength.
You can face each change,
Each moment,
And return to peace.
Now listen deeply to the ocean around you.
With every breath,
Hear its ancient wisdom.
That peace doesn't mean still water.
It means trusting the movement.
Even the waves are part of calm.
Even change can be gentle.
Stay here for a few breaths,
Resting in that knowing.
Breathing in calm.
Breathing out release.
Breathing in clarity.
Breathing out surrender.
Slowly begin to return to your body.
Feel the surface supporting you beneath.
The air around you.
The steady rhythm of your breath.
Bring with you the softness of the sea.
Its patience,
Its strength,
Its quiet knowing.
Take one more deep breath in.
And let it go completely.
As you exhale,
Imagine the sea bowing gently.
A reminder that you carry its rhythm within you always.
When you're ready,
Slowly open your eyes.
Take a moment to notice the stillness that remains.
The calm tide within you.
May you move through the world with the grace of water.
Soft but powerful.
Clear but deep.
May you remember that peace.
Like the sea is always waiting beneath the surface.
Namaste.
