Ocean Meditation - Mindfulness of Emotion

Process stagnant, suppressed or overwhelming emotions using the ocean as a metaphor for softening, soothing and allowing the feelings to be just as they are.

Transcript

Ocean Meditation Start with the breath.

Tune into your breathing and notice what is going on for you right now.

You may be breathing shallowly or feeling constraint within your mind and body,

Or your breathing may be rapid or irregular.

Take a moment to experience some long,

Full,

Slow,

Deep belly breaths.

Pay attention to how the air fills your lungs,

Chest,

Stomach on each inhale.

Notice how your body deflates on each exhale.

When you have settled comfortably on your breath and breathing,

Give yourself permission to be willing to experience everything this moment contains,

Right now,

As best you can.

Bring to mind the person,

Situation,

Or circumstance that's troubling you right now.

Try not to get caught up in the story line too much.

Notice what feelings arise.

Notice where you feel them in your body.

Give yourself permission to allow these feelings to be present as best you can.

Invite them,

Welcome them to come into the light of your awareness.

If the feeling is particularly intense,

You can soften around the edges of that feeling with the light of your awareness,

So that you are able to be fully present with it just as it is,

With each breath softening into it a little bit more.

See if you can invite in a quality of non-judgmental curiosity.

Breathe into this awareness.

Now,

As best you can,

Comfort this feeling or sensation.

Acknowledge that this feeling is what it is.

If it's hurting,

Acknowledge.

If it's hard,

Acknowledge.

Be compassionate for yourself having this feeling right now.

Soothe yourself.

Invite in a quality of gentleness.

Feel this calm and in this way.

See if you can now bring in a quality of allowing to this feeling to be just as it is right now.

Can you bring in a quality of allowing and acceptance of things just as they are?

You may find other feelings coming up into your awareness.

If you were to be like the ocean,

And each wave was the thought,

Feeling,

Sensation,

Urge,

Craving,

Experience,

As best you can,

Be like the ocean and allow the waves,

Small ones,

Big ones,

Strong and powerful ones,

To just be here,

Just as they are.

If you find your mind wandering,

Judging,

Interpreting,

Then gently come back to being like the ocean,

With all the space already here.

To just be with it all,

Storms come and storms go,

And you do not need to be caught up into the drama of each passing storm.

Just by noticing your internal weather pattern,

You notice whether the waters are still or calm,

Or if they are more stormy and wild.

Breathe into this awareness.

Let it be just as it is.

You don't have to make room for it all.

You already have room for it all.

Settle into this awareness.

Recognize whatever comes up for you.

It may be a deeper experience of the feeling,

As you shine your gentle and compassionate awareness,

Softening around the edges,

And with each breath,

Breathing into the experience of it just as it is,

Comforting it,

Soothing it,

Allowing it.

Repeat as you need to,

Softening,

Soothing,

Allowing.

Breathing into this experience.

Being self-compassionate for your being human,

For life's imperfections,

And for your suffering.

But just as that love is life itself,

Just your own being reciprocates in it.

Now,

Taking the next few minutes,

Just to practice doing this,

If more layers arise,

You can start again,

Taking the next few minutes to do so.

Reviews

Absolutely healing and helped me in so so many ways💕

I did this meditation outside. The silence Between words allowed me to really focus on my breathing, to feel the breeze on my face, and to acknowledge the beautiful sounds of nature today. Thank you.

I liked the silence that was left between your words. It helped bring a sense of peace. Your meditation identified where I’m holding my emotion. Namaste. 🙏🏼

That was perfect. Guidance and space were exactly my schedule. I feel deep relief. Thank you!

Good content but the starting and ending bells were much louder than the speaker's voice.

I liked this meditation. The silences between gave me time to practice what she suggested.

I always like this Meditation for mindfulness of feelings.

Lovely meditation, I especially like the bell at beginning and end

Just what I needed to deal w life changes right now

Very beautiful thank you for pointing me in the right direction today have an amazing blessed day yourself💫😊

Voice sounds slightly computer like but otherwise very soothing and helps in working through negative energy. It’s short so repeating many times is more effective. My job is very stressful and I like this during my lunch break. It reminds me to disconnect from work drama and just find peace in myself.