Find a comfortable position laying on your back.
Take a moment here to settle in.
Invite all the small and big movements your body is asking for in this moment.
And then whenever you are ready,
Find stillness and gently close your eyes.
Create some space between your arms and your body,
Your palms facing up,
Hands are relaxed,
Your fingers naturally curl in.
Your legs are slightly apart,
Your heels falling relaxed to the sides.
Take a deep breath in and then sigh it out.
Feel your entire body getting heavy,
Sinking into the ground.
Fully arrive in the present moment.
There is nothing else to do right now,
Nowhere else to be.
Bring your attention to the natural flow of your breath.
Feel the stream of air inside your nostrils,
At the skin under your nose and on your upper lip.
Notice the difference in temperature on the inhale.
Maybe the stream of air is a little cooler and on the exhale the stream of air might be a little warmer.
Now start to observe the slow rising and falling of your chest.
Without controlling your breath,
Just witness the natural flow of your breath.
As if your breath is breathing you.
Now start to picture yourself standing on a beautiful beach.
Soft clouds are painting radiant colors into the sky.
Everything around you is very peaceful and quiet.
The sun is slowly breaking through the clouds.
You feel the soft touch of golden sun rays on the crown of your head.
You feel how the warmth is slowly,
Slowly spreading through your body,
Bringing relaxation to every muscle,
Every joint and deep into your bones.
You feel the warm golden sunlight relaxing the crown of your head,
Your forehead,
Relaxing the space in between your eyebrows.
All the muscles around your eyes,
Your cheekbones,
Your jaw and your lips fully relaxed.
You feel the warmth relaxing your neck,
Your shoulders,
Your upper arms and elbows.
Your lower arms,
Wrist and hands are fully relaxed.
You feel the warmth spreading down your chest,
Your upper and lower back,
Your belly and hips sink deep into the ground as they relax.
Your hamstrings and glutes,
Your knees,
Chins,
Ankles,
Feet are fully relaxed.
The warm golden sun rays are filling now your entire body.
Your entire body is relaxed.
You feel the gentle touch of air on your skin.
You smell the salt of the ocean in the air.
You feel grounded,
Standing with both feet firmly on the fine and soft sand.
The ocean in front of you is calm and peaceful,
Perfectly clear water is coming and going in very gentle and glassy waves.
While you observe the small waves gently coming and going,
You now feel the water reaching you,
Smoothly first touching your toes,
Touching your toes and then covering your feet,
Playing around your ankle.
You feel grounded and connected to the beautiful,
Peaceful nature all around you.
You are totally calm,
Relaxed and safe.
Slowly you start to walk into the beautiful,
Quiet ocean.
The sun rays are sparkling on the glassy water surface.
As you walk into the water,
You feel its smooth touch on your calves,
Shins and knees.
You feel your fingertips touching the water,
Your hands,
Thighs,
Underarms,
Elbows and hips softly immersing as you walk further into the ocean.
You feel the soft water on your upper arms,
Your belly,
Lower back,
Chest and middle back.
And from here you start to lean back until your feet are softly floating off the ground.
You feel the smooth touch of water on your whole back,
Your shoulders,
Neck and the back of your head as you start to float completely weightless in the calm ocean.
The beautiful sky above you,
The clear water all around you reflecting the radiant colors of the sky and the sparkling gold of the sun rays.
You are floating completely calm and peaceful.
Once again you feel the sun rays on your skin and observe how the warming of the water surface is now slowly evaporating the water.
You see all around you how tiny drops are starting to float up into the air.
And with that you also feel the front of your body becoming lighter and lighter,
Floating into the air.
You now start to look under the water surface.
You picture the sun rays shining through the water illuminating the vast blue ocean and all the tiny grains of sand and seashells,
Letting them glimmer as they gently float up and down in the rhythm of the soft,
Soft waves.
Take a deep breath in.
Breathe in.
The ocean becomes perfectly still,
Motionless.
Exhale completely.
Observe how the sand and seashells,
All the small particles start to softly sink down deeper and deeper onto the bottom of the ocean.
Feel with each exhalation now how also your body is sinking deeper and deeper into the ground with every little grain of sand softly landing on the seabed.
Whenever you are ready,
Start to deepen your breath again.
Breathe in.
Bring soft movements into your fingers and toes.
Gently rotate your wrists and ankles.
Find a whole body stretch and then gently and slowly bring your knees into your chest.
Roll onto your favorite side.
And once you're ready,
Slowly come up into a seated position.
Bring your hands together in front of your heart and gently blink your eyes open with a beautiful smile.
And this concludes our ocean meditation.
Thank you for joining me from my heart to yours.
