One-Hour Guided Float Tank Meditation

If you've never experienced a sensory reduction float tank, this guided meditation will help you with your first experience. You can listen to this meditation while floating in a tank with speakers, or prior to floating to prepare for the experience. You will learn how to position your body to float comfortably and how to practice mindfulness in the tank.

Transcript

Welcome to the float tank.

My name is Joel Froelich.

I'm a postdoctoral researcher in psychology at UCLA and I'll be guiding your float session today.

The float tank is used for sensory reduction,

But the first few times you float,

You might want a guided meditation to help you navigate the experience.

Even if you've floated several times before,

This might help you get more out of your float.

You can play this guided meditation through speakers if your float tank has them.

If you're floating at a commercial float center,

You can ask an employee there if their tanks have speakers and if they'd be willing to play this guided meditation during your float.

This guided meditation is for a 60 minute float session,

But I'll be recording other ones for 90 minute and 2 hour float sessions.

Just make sure you're selecting the meditation that matches the desired length of your float.

In this meditation,

We're mainly going to practice mindfulness or non-judgmental awareness of the present moment.

So,

With that preamble,

Let's settle in.

Try taking a deep breath in through your nose and out through your mouth.

Once you resume breathing normally,

You might notice any humidity in the tank.

Some tanks are quite humid,

So feel free to breathe through your mouth if that's comfortable for you.

At this point,

I'll assume the tank is closed and the lights are off.

For some people,

This can feel frightening,

Especially if you don't have much experience floating.

So,

Just notice any anxiety and see if you can resolve where you feel that in your body.

Let the anxiety resolve into a pattern of energy,

Muscle tension,

Tightness.

Remember there's no shame in leaving the tank door or lid open a crack if you feel uncomfortable.

You can let just a hint of light in,

Then close your eyes when you feel comfortable being in darkness.

You can also open the door all the way or float with the lights on.

That's fine too.

And remember that if the experience ever becomes too intense,

You're always free to leave the tank and stop the session at any time.

But if you do decide to stay in the tank,

See if you can completely surrender to the experience.

Just accept this condition of near-nothingness and don't try to hide from it.

Now at this point,

You might find a comfortable position to float in.

Some people find that floating strains their neck a bit,

As the head can sink a bit far back for comfort.

So if you feel some strain on your neck,

You can just clasp your hands together behind your head for support.

Otherwise you can extend your arms out to your side,

Either down toward your legs or up toward your head,

If the tank is big enough.

Just be careful not to touch your face,

As the salt from the water will sting your eyes.

Once you find a comfortable position,

Notice that the experience of floating is effortless.

In the tank,

Your body floats all on its own.

Notice that your spine and your back are free to relax.

And if you feel uncomfortable for any reason,

Just notice whatever tension is left in your body.

Feel that tension as a pattern of energy.

And as you pay attention to it,

Notice if it changes.

Whatever happens is fine.

However this isn't a performance.

Now in most float tanks,

You'll probably experience yourself bouncing around off the sides of the tank a bit.

This is called ping ponging,

And it's completely normal.

It's hard to build a float tank large enough to accommodate a human body without some ping ponging.

But the ping ponging subsides after a while if you relax.

The key is to not push hard against the wall of the tank,

As this will cause you to drift even more.

So in this session,

You might want to practice acceptance and non-reactivity.

It can feel frustrating to have your experience of floating in space interrupted by a wall touching your body.

But if this happens,

Try not to push too hard against it.

Just notice the feeling of pressure against your body,

And when you're ready,

You can very gently apply a light touch against the surface.

Just a very light touch is usually all you'll need.

And when it happens the next time after that,

Do the same.

Just gently propel yourself away from the wall and back to the place where you feel nothing against your body.

Now that you're settled in,

Take a few deep breaths again.

And now breathe normally again,

Not trying to change the breath in any way.

Just observe its natural rhythm.

You might notice that the air on the exhalation is warmer than the air on the inhalation.

See if you can give the breath your full attention.

If you have trouble following the breath or realize that you are distracted,

That's totally normal.

You don't need to judge this.

Just gently return to the breath and try softly counting the exhalations.

You can count up to 10 and then start over.

And if you notice that you are distracted,

Start over from 1 again.

Remember this isn't a performance.

It doesn't matter how far you get.

At this point,

You might feel the rest of your body.

Let it resolve into a cloud of tingling,

Warmth,

Pressure,

Whatever you feel.

Try to relax your image of your body.

You know that you have arms,

Legs,

A torso,

A head,

But let go of all of that.

Feel the raw sensations of your body and let these sensations show you your form.

Let it resolve into a cloud of tingling,

Warmth,

Pressure,

Whatever you feel.

You might notice the illusion of movement.

Even when you're still in the tank,

It can often feel like you're drifting through space.

This is perfectly normal as your body has no feedback to tell it otherwise.

You might feel yourself ascending upward or sinking downward or spinning or rushing forward as if a powerful river current is carrying you.

It's totally normal to feel these things.

And if you have no illusion of movement,

That's also perfectly fine.

Just pay close attention to your experience and see what happens.

If you feel like your attention has grown too wide or that you're lost in thought,

You can always return again to the breath.

Just count the breaths and don't try to change them.

Let's get started.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

You might also notice any other bodily sensations that arise.

See if you can feel or hear your heartbeat.

You might not normally be able to do this,

But in the tank,

Most people find it easier to feel their body.

Whatever sensations you normally associate with feeling your heartbeat,

Try to let them go.

Just observe your heart beating if you can,

And if you can't feel your heartbeat,

That's fine,

Too.

Just see what other bodily sensations you might notice.

Perhaps you feel digestive sensations or itchiness or the fullness of your bladder or pain.

Any of these things are fine.

Just notice them.

Try not to get closer or farther away from them.

Just observe them as a pattern of energy.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

If you notice that you're lost in thought,

Just notice that,

Too.

Observe your thoughts and see what happens to them.

You don't need to judge them or try to get farther away from them.

Notice that they arise all on their own.

If you feel you're waiting for something to happen,

Try to let go of that.

Many people expect fireworks when they float.

You might be waiting for a mystical vision or a profound insight,

Or you might be waiting for your pain to disappear.

Try to let go of all those thoughts,

If you have them,

And just observe them.

Just accept whatever you're feeling right here in this moment.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Now,

You might notice anything you can see.

Even if it's dark in the tank,

Your mind is never completely dark.

You might notice faint blobs of color or dim flashes of light.

These are called phosphines.

They are a normal occurrence as your brain tries to see in the darkness.

If you experience any phosphines,

Just notice their shape.

Notice any color.

You might observe whether they change when you pay closer attention to them.

They might become more complex,

Or they might disappear.

Whatever happens is fine.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

You might also pay attention to any sounds that might appear.

Even when the tank is silent,

Your mind might create sound.

Many people have tinnitus or ringing in their ears.

If you hear ringing or any other sound,

Just notice it.

It might come and go during this session.

You might also hear strange things in the tank.

Whatever you hear in your mind,

Pay close attention.

You might hear nothing at all.

If so,

Just be still and feel the silence.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

Let's go.

At this point,

You might ask where you feel your body end and the world begin.

Where is the boundary between you and the water?

How do you know that you have arms or legs or even a body?

And if you feel your body,

Ask yourself what shape your body has.

You know that you're human.

You also know your gender and your body shape.

But try to relinquish everything you know about yourself for just a moment.

What sensations tell you that you're short?

Or tall?

Or thin?

Or thick?

What sensations tell you that you're human and not a jellyfish?

Or an amoeba?

Or just water?

There's no right or wrong answer.

Just feel whatever appears in consciousness.

Let's go.

You you you you you you you you If you notice yourself falling asleep in the tank just observe how your thoughts change You might notice yourself drifting into a dreamlike state where your thinking becomes more fluid You might also be more likely to experience imagery visual sensations or sounds This is called hypnagogia or the transition between wakefulness and sleep It's very common to find yourself in a hypnagogic state in the tank Sometimes you won't even feel sure whether you're sleeping or not Just observe any changes in thoughts and imagery If you fall asleep and forget that you're in a tank,

That's completely normal you you you you you you you you you As the session draws to a close you might notice any surprise at the passage of time For many people time seems to pass at a very different rate in the float tank Usually faster,

But for some people it could also be slower You You You You You in the final moments of the session,

I'd like you to reflect on your experience of near-nothingness For the past hour,

You've probably come as close to experiencing nothing while still being conscious as ever before in your life.

If you've found this experience relaxing,

Or peaceful,

Or satisfying,

Think about the implications of this for the rest of your life.

We live in a time where we're nearly always distracted by something,

Usually our smartphones.

And if tomorrow you feel it's difficult to just be alone with your thoughts,

Remember that you did exactly that today for a whole hour.

And it was fine.

Maybe even pleasant.

Maybe even blissful.

If it wasn't pleasant,

You'll get there.

It takes practice to get acclimated to the tank.

And with that,

I wish you a pleasant rest of your day.

Remember to shower well after your float,

Especially around your ears,

To remove the Epsom salt.

And see if you can bring any quality of mindfulness that you discovered in the tank into your daily life,

In the normal sensory environments that you typically inhabit.

Stay well and be safe.

Reviews

Thank for sharing this meditation. I’m floating for the first time today and it was helpful! Namaste