Quiet Ocean

Quiet Ocean gives us an opportunity to practice metta (loving-kindness) meditation. Join me as we use our imaginations to glide under the water, send our silent wishes to the ocean creatures we see, and then do our 10 guided breaths together.

Transcript

Hi there,

Welcome to the Bodhi Tree.

I'm Stacey.

I believe that when you were first born,

You came with an invisible toolbox.

As you've grown,

Your toolbox has gotten bigger,

And you've collected some really cool tools for your life.

Some of the tools may be that you can use a spoon,

Put on your own shoes,

Or perhaps even read.

I'd like to give you another tool for your toolbox.

This one is called the practice of mindfulness.

All you need to do is find a spot to sit or to lie down,

Close your eyes,

And listen to my voice.

I see you.

You're under the water,

Where it's so peaceful and calm.

Swimming beside you is a dolphin.

Reach your hand out and gently hold onto its fin.

Together you are gliding through the water.

It's quiet.

The water rushing over your skin feels soft and cool.

You see all kinds of colorful fish.

Now send the fish that you see your silent wishes.

Stay safe and healthy,

Colorful fish.

You see big beluga whales,

And you send them your silent wishes.

Stay safe and healthy,

Beluga whales.

You see tiny brown crabs,

And you send them your silent wishes.

Stay safe and healthy,

Brown crabs.

You see dark gray sharks,

And you send them your silent wishes.

Stay safe and healthy,

Dark gray sharks.

You see seaweed and ocean plants,

And you send them your silent wishes.

Stay safe and healthy,

Seaweed and ocean plants.

As your dolphin ride comes to an end,

Keep this closed.

Send the dolphin and all of the ocean's creatures your silent wishes to stay safe and healthy.

And out for ten big breaths.

I'm right here to do it with you.

You did it!

You calmed your body,

Used your fabulous imagination,

And practiced mindfulness.

I am so proud of you.

Wrap your arms around your body and hug yourself tight.

Keep practicing.

I hope you join me for more Bodhi Tree adventures soon.