Guided meditation for relaxing the nervous system with ocean sounds.
Find a comfortable place to sit or lie down.
Close your eyes and take a deep breath in and slowly exhale.
Allow yourself to settle into this moment.
Feel the surface beneath you supporting your body.
Now bring your awareness to the soothing sound of the ocean waves,
Letting them guide you into a state of deep relaxation.
Take a deep breath in,
Filling your lungs with fresh,
Calming energy.
And as you exhale,
Release any tension.
Inhale,
Feel the gentle rise of your belly.
Exhale,
Let go of any stress like waves receding back into the ocean.
Continue the slow,
Steady breathing.
Allow each inhale to nourish and exhale to soften and relax.
Now gently bring your attention to your body.
Start at the top of your head.
Imagine a warm,
Soothing wave of relaxation washing over you.
Feel it moving down through your forehead,
Your jaw,
Releasing any tension.
Let the wave flow down your neck and shoulders,
Softening and loosening any tightness.
Feel your arms become light,
Your hands resting easily.
This gentle wave moves down through your chest,
Opening space for deep,
Easy breathing.
Now your belly relaxes,
Your hips release,
Your legs grow heavy,
And finally your feet sink into stillness,
Connected to Mother Earth,
Steady and at ease.
As you listen to the rhythmic waves,
Imagine that each breath is with your nervous system,
Recessing it,
Returning to a calm,
Balanced state.
With every inhale,
You take in peace and stability.
With every exhale,
You release,
You let go.
Feel your heart rate slowing,
Your muscles softening,
Your mind quieting.
Like the ocean,
You are flowing,
Rhythmic,
Deeply connected to the natural world.
Now visualize yourself as a part of the ocean,
Vast,
Deep and steady.
The waves rise and fall just as you breathe.
Your inhale flows in,
Your exhale flows out.
No matter how strong the currents may be,
The ocean remains powerful,
Whole.
Feel the same strength and serenity within yourself.
You are safe,
You are calm,
You are deeply at peace.
Hold this moment of calmness for the next while.
Listening to the sound of the ocean,
Releasing further with every exhale.
Now slowly bring your awareness back to your breathing,
To this present moment.
Welcoming the outer world by slowly wiggling your fingers,
Your toes.
Bringing movement back to your body.
Take a final deep in-breath and sigh it out.
When you're ready,
You're going to slowly bend your knees,
Turn your body to the side in a fetal position.
Pause here for a moment.
Your eyes may be closed.
You're feeling your body.
On your next in-breath,
Slowly lift your body up and come into a comfortable seated position.
When you're ready,
You slowly open your eyes,
Carrying this deep sense of calm,
A deep sense of relaxation.
You are centered,
You are balanced,
You are at ease.
