Hello and welcome to this short ocean meditation.
I created this meditation to help ease your mind and soul when your thoughts are very strong.
We will use visualization and breath work to slow down the mind and ease into stillness.
When you're ready,
Take a comfortable seat,
Maybe on a cushion or a chair.
Lengthen your spine.
Let your shoulders relax down your back.
Soften your jaw and the muscles in your face.
Feel your sits bones or your feet connecting with the earth beneath you.
Close your eyes if that's comfortable and just start to notice your breath.
Not changing it just yet.
Simply observing your breath without judgment.
Is it fast or slow?
Is it shallow or deep?
Do you feel the breath more in your belly or in your chest?
Now let's start to slow down the breath.
Let all breath out of your body to start.
Inhale for a count of three,
Two,
One.
Exhale for three,
Two,
One.
Again,
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Once more,
Inhale for three,
Two,
One.
Exhale for three,
Two,
One.
Try to keep breathing this way,
Slow and deep.
Imagine your breath like an ocean wave.
As you inhale,
The wave washes onto the shore.
As you exhale,
The tide pulls the wave back to sea.
Inhale,
The wave slides onto the sand.
Exhale,
The wave pulls back to meet the sea.
Keep breathing.
Now continue to breathe deeply,
But bring your awareness to your mind.
Not aiming to control your thoughts,
Simply observing them without judgment.
So noticing are the thoughts racing quickly through your mind?
Are the thoughts racing quickly through your mind?
Do they come in slow but they stick around?
Are there long spaces between your thoughts?
Are there reoccurring thoughts or worries?
Just taking some time here to notice.
And however your mind is today,
Meeting it from a place of love and acceptance.
Now imagine your thoughts are waves.
Some may enter your mind really slowly,
Like the gentle tide moving on and off the beach.
Some might come out of nowhere,
Hard and with force,
Crashing onto the shore,
Perhaps pulling you under.
And wherever your thoughts take you is okay.
You need not resist.
Give yourself permission to let go.
Now if a thought enters your mind,
You see it almost like it is flowing down a river and it passes you by.
You need not hop onto that thought.
You can just see it and let it continue by.
Notice your breath.
And allow your breath to be your anchor as each thought comes in and out of your mind.
And remembering if a thought is really powerful,
You can come back to your anchor,
Your breath,
And feel it move in and out of your body.
I'm just going to stay here in observance and acceptance of your mind and of your breath for a few more minutes.
Inhaling deeply.
Exhaling fully.
Inhale.
Exhale.
Inhaling.
Exhaling.
Keeping your eyes closed,
Just bring your awareness once more to the parts of your body touching the floor or chair.
Maybe it's your feet or your sits bones.
Start to come back into your body.
Notice how you feel now compared to when you started.
And if you're ever feeling like your mind is getting away from you or your thoughts are pulling you under,
You can always come back to this visualization and come back to your breath.
I hope you're feeling a little calmer and lighter.
And if you are,
Try to carry that energy with you as you move forward through your day.
Thank you for practicing with me today.
I hope you have a beautiful day.
