Cleansing Waves
This guided meditation uses the rhythm of the four-fold breath and the imagery of ocean waves to help you release tension, emotions, and restrictive energy held in the body. Through a gentle body scan and visualization, you’ll allow the tide to wash away what no longer serves you and welcome in renewal. Come away feeling lighter, calmer, and more connected to yourself and the natural flow of life.
Transcript
First,
Let's center ourselves with the four-fold breath.
To do the four-fold breath,
Just inhale for four counts,
Hold for four counts,
Exhale for four counts,
And hold for four counts.
Let's do this four times.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Come back to normal breathing.
This visualization is best done sitting or standing with the bottom of your feet on the ground,
But feel free to lay down if that is better for you.
Let your awareness move through your body,
Noticing the tension,
Relaxation,
And sensations in each part of your body.
Start with your feet.
Can you feel the ground below you?
Can you reach your energy outside yourself through the soles of your feet into the earth below you?
Move up into the tops of your feet.
Feel your toes and your connection to the ankles.
Continue moving up into your lower leg,
Feeling the muscle of your calves and the bone of your shins.
Now continue through all the way up into your knee,
Feeling the back and the front and the bend of the knee.
Continuing all the way up into the upper leg,
Feeling the strength,
Power.
Don't forget about the back of it.
Feel into all of it,
The entire leg.
Now continue your focus up into your pelvis.
This can be a very complex space,
But try to bring full awareness to the ins and outs and movement of it.
Continue up into your stomach,
Feeling its expanse,
Shifting into the lower back and all that it carries,
Letting it move up into the chest,
Shifting around the upper back.
You now have the full torso,
Power,
The center.
Now shift your focus into the upper arms,
The shoulders and the power of the biceps,
The triceps,
And then continue down into the forearms,
Which connect via the elbow.
It then flows down through the wrist into the hands,
The fingers,
The very fingertips,
The palms of the hands,
The back of the hands.
Now shift your focus up the arms back into the neck,
A very powerful and vulnerable space in us.
Continue all the way up into the jaw,
To the cheeks,
To the back of the head,
The eyes,
The nose,
The forehead,
All the way up to the very top of the scalp.
Now allow your awareness to fill your entire body as you come into a full sensory space.
Give your whole body permission to release the tension,
Emotions,
And unnecessary energy held within it.
Tell it that it is okay to release these things and let them be washed away in this meditation.
Now bring your awareness back to your feet.
See in your mind's eye that you are sitting in a chair or standing on the beach,
Your feet in the sand.
The water is moving in and out with the pull of the tide.
A beautiful sunset has just begun and the ocean's breeze is moving across your skin.
Now as you take in a deep breath,
See the water of the ocean pull towards you,
Covering your feet.
And with your exhale,
Watch as the water pulls back into the ocean.
Inhale,
Feeling the water cover your feet.
And exhale,
Watch as it moves back into the ocean.
And inhale,
Feeling the water.
And exhale,
Seeing it flow away.
Now that you are familiar with the waves,
As they pull around your feet,
Allow the tension,
Emotions,
And restrictive energy flow out of your feet into the water.
And as the water flows back out with your exhale,
Allow it to take the tension,
Emotions,
And restrictive energy back out to the ocean with it.
Inhale,
Releasing those things into the waters.
Exhale,
Watching them flow out into the ocean.
And inhale,
Cleansing your feet.
And exhale,
Releasing all that is unnecessary.
We will now continue with the rest of the body.
As we do,
The waves will get bigger and so will your breathing.
I invite you to embrace this and allow the flow of breath and energy to increase naturally as we move up the body.
Next,
The ankles.
Inhale,
See the water coming up around the ankles.
And exhale,
Seeing everything flow out into the ocean.
Inhale,
Up around the ankles.
And exhale,
Letting it all release,
Cleansing the ankle.
Moving up to the lower legs,
The waters come in with our inhale.
Inhale,
Caressing around the calves and the shins and pulling all the energy out.
Exhale,
Out into the ocean.
Inhale,
Letting that tension and emotion release from that space.
And out with the water.
Exhale,
Out into the ocean.
Up to the knees,
The waves come in higher.
Inhale,
Around the knees.
And exhale,
Pulling out,
Cleansing us.
And inhale,
Up and around the knees,
Collecting it all.
And exhale,
Holding it all out into the ocean,
Moving up even higher into the thighs.
And inhale,
Caressing every part of the thighs,
Pulling everything out.
And exhale,
Allowing the cleansing to happen.
And inhale,
All the way up around,
Release that tension.
And exhale,
Feeling that release and coming all the way up around the pelvis.
Inhale,
Circling around the pelvis,
Pulling out that tension.
Relax,
Release.
Exhale,
Letting yourself feel calm.
The waves come back in.
Inhale,
Caressing up and around.
And exhale,
Flowing out to the ocean,
Coming up even further into the stomach.
Inhale,
Up around the stomach.
And exhale,
Deeper breaths than before.
And inhale,
Feeling it grab all of that,
Release it.
And exhale,
Becoming empty in that space.
And inhale to the lower back.
And exhale,
Crashing down,
Pulling out all that is unnecessary.
Inhale,
Up and around,
Release into it.
Exhale,
All the way out,
All the way up to the chest this time.
And inhale,
Crashing up against the chest,
Release down.
Exhale,
Letting the tension be pulled far out to the ocean.
And inhale,
Up around the chest.
Exhale,
Preparing for the whole torso,
All the way to the upper back.
And inhale.
And exhale.
And inhale,
Covering all the way up around the torso.
And exhale,
Letting all the tension release.
And inhale,
Including the full arms.
Letting it all release out.
And exhale,
Draining out of the fingers.
And inhale.
Feeling the cleansing all the way up to the neck now.
And inhale.
And exhale.
Letting the waves be as big as they need to.
And inhale.
And exhale.
Releasing it all out and coming all the way up around the head.
And inhale.
Letting it crash around.
And exhale.
Let it take everything unnecessary.
And inhale.
And exhale.
All the way up around the head.
And exhale.
Letting it all pull out.
Now open the top of your head and let the waves come all the way up and through.
And inhale.
Letting the waves crash down through the center of your body.
Exhale,
Flushing your insides out.
And a big wave back up.
And exhale.
All the way down through the top of your head.
And exhale,
Flushing the entirety of your body.
Continue with this breathing.
Deep inhale.
And exhale.
As the water completely covers you,
See the top of your head open,
Allowing the water to rush down through you,
Cleansing your whole body,
Mind,
And energy,
Both inside and out.
Continue the breathing.
Continue the cycling.
Continue letting it all pour,
Relax,
Release,
Pour,
Relax,
Release,
Pour,
Relax,
Release,
Pour,
Relax,
Release.
Slowing your breathing as the waves begin to lower in their intensity,
Splashing on your head.
And down,
Exhale.
Inhale up to your neck.
Exhale.
Inhale up around your chest.
Exhale.
Inhale around your stomach.
Exhale.
Inhale around your pelvis.
Exhale.
Inhale around your thighs.
Exhale.
Inhale around your knees.
Exhale.
Inhale around your shins.
Exhale.
Inhale around your ankles.
Exhale.
Inhale around your feet.
Exhale.
Watch as everything you released to the waters is pulled out into that ocean of energy,
No longer being a part of you.
Allow yourself to feel the difference in your body from when you started this meditation.
Allow this new state of being to be true,
Real,
And accepted.
Allow yourself to be as you are right now,
Accepted,
Loved,
Understood,
And open to the evolution of self that calls to you.
Thank you for joining me today.
We offer our deepest reverence to the forces seen and unseen who have aided us here.
With love,
We set them free to return to their realms,
Their blessings still with us.
So mote it be.
