Soundscape: Under The Sea

This #MindfulMinute is like a listening scavenger hunt. Close your eyes and imagine yourself beneath the sea. Listen carefully—what sounds can you hear? The gentle swish of water, bubbles rising, or the distant calls of sea creatures?

Transcript

Let's prepare to meditate.

Adjust your body so that you are comfortable.

Close your eyes.

Rest your hands in any way that is comfortable for you.

Take a nice filling breath in.

Breathe deeply in through your nose and breathe out slowly through your mouth.

Do this again.

Now when you exhale,

Breathe out with a long sigh.

Continue this breathing a few more times to relax your mind and body.

You are ready to begin.

Our brains are amazing machines.

They can hear the sounds under the ocean as one sound,

Or,

If we focus,

We can divide the sounds in our minds to hear just one sound at a time.

Listen carefully now and try to hear all of the different sounds under the ocean.

Now let's try to pick out separate sounds,

One at a time.

Listen for the sound of bubbles.

In the distance,

Try to hear the song of a whale.

Listen now for the playful chatter of dolphins.

Listen for the crashing of the waves at the surface of the water.

Listen now for the click-clack of tiny shells and stones rolling along the bottom of the ocean with every wave.

Take a couple of moments now to use your imagination to explore this place.

Imagine what you would see here.

What is there to explore?

As our meditation comes to a close,

Draw your attention back to your real body.

Notice and feel where your body is touching the floor or chair.

Wiggle your fingers.

Wiggle your toes.

Take a deep breath.

Now go ahead and stretch out your body in any way that feels good to you.

When you're ready,

Open your eyes.

Now go out and find all that's good in your day.