Let's take a breath together.
Inhale through the nose,
Exhale slowly through the mouth.
Again,
Inhale,
Exhale.
And now,
Begin to shift into ocean breathing,
Ujjayi Pranayama.
Breathe in through the nose and exhale through the nose with a gentle constriction at the back of your throat,
Like you're fogging up a mirror with your mouth closed.
If it helps,
Slightly whisper the sound,
Ha,
In the back of your throat as you exhale.
It should sound soft,
Steady,
Like waves coming to shore.
Let's try.
Inhale,
Ocean breath out.
Again,
Inhale,
Ocean breath out.
Let this wave-like breath be your anchor,
Gentle,
Intentional,
Alive.
Now,
Imagine yourself at the edge of the ocean.
It's just before sunrise and the sky is shifting,
Deep blue into rose,
Into gold.
The air is clean,
Salty,
And full of the promise of this waking day.
No one else is here,
Just you and the divine moving with the tide.
Each wave breathes in,
Each wave breathes out.
Let your breath sink with it.
Ujjayi breath in,
Ujjayi breath out,
Ocean breath.
Now,
Feel your feet on the sand.
Your body is awake and your heart is open.
Walk slowly towards the water,
Feeling the cool sand beneath your feet.
The ocean is steady,
Old,
Wise.
It receives everything.
And it never runs out of space.
Now,
Step into the water,
Ankle deep,
And feel it wrap around you gently.
You feel safe.
You feel held.
You feel willing.
Let something rise,
Not a person necessarily or a specific situation,
But really anything that has a cord,
An energetic link to you.
Could be a fear,
A belief.
It's possible it's a version of yourself you've outgrown.
It could be a thought that tugs or a habit that haunts,
Or perhaps it's just a way of being that no longer fits.
There's no shame,
Just honesty.
Let it rise with your next inhale.
Hold it gently in your awareness.
And as you exhale,
Ocean breathe out and offer it to the tide.
A wave comes in,
A wave pulls back,
And with it,
Release.
You don't need to push,
Just breathe it out.
Inhale and notice.
Exhale and let go.
Again,
Inhale,
Ocean breath in.
Exhale,
Ocean breath out.
Let the waves carry it,
Melting it away one layer at a time.
Each wave knows what to take.
There's no judgment,
No urgency.
Just the steady flow of grace.
Let the breath move like the tide,
And let the tide move like your breath.
You are not wrong,
You are not broken.
You are becoming.
Keep releasing.
Breathe in,
Name what you're ready to outgrow.
Breathe out,
Let it go.
Now,
Feel the space that's opened in you.
Where fear once lived,
There's peace.
Where shame once curled tight,
There's light.
Where control used to grip,
There's trust.
And into that space,
Something arrives,
A gift,
A message,
A knowing.
Maybe it's presence,
Maybe it's humility.
Maybe it's just the next right thought.
No need to name it,
Just let it rise with your inhale.
And settle in with your exhale.
You are not empty,
You are open.
Let this bloom in you like the light on the water as the sun rises in front of you.
Feel the warmth on your face.
And taking one last look at the ocean,
It's still breathing,
It's still holding,
Still taking,
Still giving,
And so are you.
Now,
As you turn,
Walking back up the sand,
You feel different,
Not because you forced it,
But because you were willing,
You were honest,
You were open.
Let's take another deep breath together.
Inhaling through the nose,
Exhaling slowly through the mouth.
And begin to return back to your body.
Wriggle your toes,
Wriggle your fingers,
Maybe roll your shoulders,
And gently return.
And when you're ready,
Open your eyes.
Thank you for showing up,
And thank you for your willingness.
May you continue to release what no longer serves,
And receive what helps you grow.
Let the ocean breath stay with you.
It is a rhythm you can return to any time you need to remember.
Thank you for meditating with me today.
