Hi,
My name is Asa.
Welcome to this Sea of Meditation guided meditation.
Please come to a comfortable seat.
You may close your eyes or leave them open with a soft gaze on the floor a few feet in front of you.
Allow the crown of your head to lift upwards on your next inhale,
Lengthening through your spine.
On the following exhale,
Allow your shoulders to relax down towards the earth.
Notice if you're holding any tension in your face,
Your neck,
Your shoulders,
Or anywhere else in your body.
And with the next few exhales,
Allow your body to release that tension,
Like a wave of relaxation washing it away from your body.
On your next inhale,
Take a deep breath in through your nose,
And then slowly release it out through your mouth with a big sigh.
And repeat that twice more at your own pace.
And now release any control over your breath and let your body breathe naturally.
Notice the gentle rise and fall of your belly and chest as you breathe in and out.
Allow each breath to bring your awareness more and more into your body.
Feel your body breathing.
In a moment,
My guidance will fade away and be replaced by the relaxing sounds of the music.
During this time,
You may notice thoughts coming and going.
Whenever thoughts arise,
Simply recognize your mind as thinking and then gently bring your focus back to the sensations of your body breathing.
You might imagine your thoughts like waves in the sea of meditation and your breath,
Your anchor.
Like waves in the ocean,
Thoughts will come and go,
Some bigger or more intense than others,
But they will pass in time.
Focusing on your breath allows the thoughts and even emotions to pass without consuming the mind or evoking a strong physical reaction.
Now I invite you to enjoy the music in the sea of meditation.
I'll be back in a moment when it's time to close out our practice.
And now slowly begin to deepen your breath.
While keeping your eyes closed,
Bring your awareness to the space around you.
Feel where your body connects to the chair or the floor and notice any sounds around you.
When you're ready,
Take a deep breath in and on your exhale,
Gently sit back,
Take a stretch,
And blink open your eyes.
Thank you for practicing this Sea of Meditation guided meditation.
I wish you a wonderful rest of your day.
