Dive Deep

This meditation is designed to help you dive deep, to connect with sensations in the body and to settle into a space of stillness.

Transcript

Welcome.

This meditation is designed to help you dive deep,

To connect with sensations in the body and to settle into a place of stillness.

The surface of the ocean is influenced by the elements and it can be very turbulent at times.

Yet when we dive deep enough we will reach a place that is always still no matter what is happening on top of the water.

It is comforting to know that this place of stillness also resides within us.

That we can use the sensations of the body to train ourselves to detach from the weather of the mind and to settle into a place of stillness,

Of peace,

Purely by shifting our awareness.

Begin by finding a quiet place to sit or lie where you won't get distracted.

Ensure that you are warm and comfy.

Feel the weight of your body supported by the floor,

Cushions,

Chair or bed.

Let's take a moment to scan the body for any places of tension.

There are common places where this tension is held so let's check in on them together.

Letting the forehead be soft.

The temples relaxing.

Smoothing out all the tiny muscles around the eyes.

Letting the eyes sit heavy in the head.

The jaw is relaxed and unhinged.

The teeth slightly apart and the tongue resting against the lower teeth.

Tension in the shoulders is melting away like ice to water,

Water to gas.

Melting away in the space of your awareness.

The chest is expanding and contracting freely with each breath.

The hands are soft and fingers slightly curled.

Letting the belly be relaxed and allowing each breath to be received in a soft,

Warm belly.

Watching as the breath moves in and out of your body.

Long,

Slow inhalations.

Long,

Slow exhalations.

Allowing your awareness to settle in the belly.

Let the belly rise and fall effortlessly with the breath.

Notice how when you deepen and lengthen your breath you can feel more gentle movement in the belly.

Attempting to keep the awareness on the movement of the belly.

Letting your focus drop down from the thinking mind and settle into the feeling mind.

Detaching from thoughts,

Plans and worries and finding comfort in your place of stillness.

Settling deeper and deeper into stillness.

With each out-breath,

Loosening your grip on the surface.

Loosening your grip on the thinking mind.

And slipping deeper and deeper into relaxation.

You may find that as you release your grip,

This small pocket of peace within you begins to grow.

Grow in the focused attention of your awareness.

Spreading throughout the body.

So the entire body begins to soften,

To melt,

To release its tension.

You find yourself in a state of calm.

A calm that melts away tension,

That softens anger,

Releases irritation,

Enlightens your mood.

Focus now on the sensations in the body.

How can you feel?

A warmth,

A buzzing or tingling,

A heaviness or perhaps a lightness?

This is your center,

Where you feel at peace no matter what is going on around you.

It is safe to rest in this space.

In fact,

It feels good to do so.

As you relax further and further,

You may like to visualize yourself settling on the ocean floor.

Waves are rolling above you on the water's surface,

But they continue to pass without you needing to do anything.

At times,

You may notice your attention drifting back up to the surface.

And engaging again with the thinking mind.

And when you do,

Just shift your awareness to the sensation of the breath in the belly,

To the sensation of the body.

And notice how you effortlessly drift back to your place of stillness on the ocean floor.

This is your center,

Where you feel at peace no matter what is going on around you.

This is your center,

Where you feel at peace no matter what is going on around you.

Letting your awareness come back into the room now.

Feeling the weight of your body on the floor.

And when you feel ready,

Begin to awaken the body and mind by wriggling,

Stretching and twisting in a way that feels good.

Remember this place and take comfort in knowing that it is always within you and can be found by unplugging from the external world and sinking into the sensation of the body.

This is your center,

Where you feel at peace no matter what is going on around you.

And when you do,

Just shift your awareness to the sensation of the breath in the belly,

To the sensation of the body.

And when you do,

Just stretch and twist in a way that feels good.

Reviews

Loved this thank you 🙏

Very different for me, but also very peaceful

Calm voice and a couple of pauses in which to reflect. Lovely and helpful for relief from troubled feelings.

Great visualizations. I'll be coming back to this one. There are two odd pauses but the bell at the end helps to know when it's done.

great except for the silent break at around 3 mins left. thought it ended but it just cut out for a minute

Incredibly peaceful

Peaceful and relaxing. A real sensation of dropping to the ocean floor and watching the surface turbulence pass by without a worry.

This was a wonderful way to settle into stillness. At the end, it brought you back to awareness of your surroundings.

This meditation is truly an incredible gift. This simple yet powerful technique helped me take control of my emotions, focus and state of mind during meetings and in potentially stressful interactions with people. I now can access peace instantly and in a way I never have before. Namaste!!

Sinking into the sensation of breath in the belly as if sinking to the ocean floor; being aware of the turbulence on the surface, but staying deep... i so enjoyed this...if only for a quieter stomach! : D

Absolutely loved the simplicity of this meditation. Just a soft voice, with gentle imagery, and most importantly, plenty of time to experience the effects. This will be a standard for me.

I loved the fact that there was no music as well as the soft voice that led me to be able to completely dive as deep as I could. As a result I found this meditation very energising, refreshing and relaxing. Thank you for all that 🙏🏻🙏🏻🙏🏻💐

Thankyou So enjoyed this meditation. Will use again

Very relaxing peaceful and calm

Lovely voice and visualizing. I feel relaxed and content.

💖Very relaxing. A keeper.✌

Beautiful meditation. ❤️ your voice and the pace. Will come back to this often! Thank you 😊

I enjoyed my time at the bottom of the ocean. So quiet. Gentle movements. Body at peace, feeling simple sensations, with relaxed happiness. Thank you for inviting me there.