Waves Meditation For Presence & Stillness

A calming meditation utilizing a wave visualization to help to bring awareness to the body and breath, and to anchor yourself to the present. Suitable in the morning to bring awareness into the body, or before bed to calm and relax.

Transcript

Let's begin in a comfortable seated position. Try to sit with your back straight so that your head is centered over the rest of your body, Not leaning forward. Let the eyes gently close, Letting the eyelids become heavy, Soft. Begin to just notice the breath, Not trying to control it yet, Just noticing as the breath goes into the body and out of the body. Then begin to imagine that you are laying down in the sand on a beautiful beach. It is sunset, Golden hour. The sun is a bright yellow, Golden orange. It is beginning to set over the horizon, Beginning to lower itself down into the ocean. Water is a turquoise blue, Calm. The waves begin to wash up on the sand closer to your body. As you inhale, The wave washes up and touches your toes. As you exhale, The wave draws back into the ocean. Inhaling the wave comes up onto the sand, Washes onto your toes and the tops of your feet. As you exhale, The wave withdraws back to the ocean. Inhale, The wave washes up onto your toes, Your feet, Over your ankles. As you exhale, You sigh out, The wave draws back. Inhale, The wave comes up, Laps over the tops of your feet, Your ankles, Onto your shins. As you exhale, It withdraws back into the ocean. Inhale, Wave washing up over your toes, Your feet, Your shins, Right up underneath your kneecap. As you exhale, It gently goes back into the sea. Inhale, Wave comes up, Still breathing in to the toes, Tops of the feet, Shins all the way up above the kneecaps towards the lower part of your thigh. As you exhale, The wave pulls itself back into the ocean. Inhaling deep into your body as you feel the wave come up over the toes, Tops of the feet, Shins, Kneecaps up to your middle of your thigh. As you exhale, The wave withdraws back. Deep inhalation into the body as the wave comes up over your toes, Feet, Ankles, Shins, Kneecaps, Thighs all the way up to your pelvis. Exhale as you feel the wave withdraw back down over your legs and into the sea. Inhaling deep into the body, The wave laps over the toes, Tops of the feet, Shins, Knees, Thighs, All the way up into your hip bones, So covering your groin and the very low part of your belly. Exhale the wave with treats back into the sea. Inhaling, The wave comes over the toes, Tops of the feet, Shins, Knees, Thighs, Hips all the way up to the belly button. Feeling the body expand as the wave washes over the body and you exhale and you release the breath as the wave retreats back. Deep breath in as the wave washes over your toes, Feet, Ankles, Up the shins, The knees, The thighs, The hips, Up past the belly button, Up over to the low part of your ribcage. Feel the space and exhale releasing the breath as the wave retreats down your body and back to the sea. Inhaling deeply, Continuing to inhale as the wave washes up toes, Tops of the feet, Ankles, Shins, Knees, Thighs, Hip bones, Belly button, Up past the ribs, Up to the heart center. And exhaling, Softening, Releasing, Relaxing the body as the wave draws back. Inhaling deeply, The wave washes over toes, Ankles, Shins, Knees, Thighs, Hip bones, Belly button, Lower ribcage, Past the heart center, Up to the shoulders, And exhaling emptying out your body from breath as the wave draws back. Inhaling as the wave laps over the toes, Feet, Ankles, Shins, Knees, Thighs, Hips, Belly button, Ribcage, Heart center, Past the shoulders, Up into the neck, Breathing that in and exhaling to completely let it go as the wave draws back. Inhaling deeply, Slowly as the wave comes up over the feet, Ankles, Shins, Knees, Thighs, Hips, Belly button, Chest, Shoulders, Neck, Up into your mouth, And exhaling, Releasing out as the wave draws back. Inhaling deep into the body, The wave washes over the feet, Shins, Thighs, Hips, Belly button, Heart center, Shoulders, Neck, Mouth, To the nose, And you exhale it all out as the wave retreats back. Inhale deeply, The wave washes over your feet, Over your lower leg, Part of your leg, Up to the hips, Belly button, Heart center, Neck, Mouth, Nose up towards your eyes, And exhale, Releasing as the wave retreats back. Inhaling, Breathing deeply in, The wave washes over your feet, Legs, Hips, Belly, Heart center, Past the neck, Mouth, Nose, Eyes, All the way up your forehead, And you exhale and you release the breath as the wave withdraws back. Inhaling deeply, Your deepest breath of this meditation so far as the wave washes up the toes, Feet, Legs, Hips, Belly, Heart, Shoulders, Neck, Mouth, Nose, Eyes, Forehead, Over through the top of your head, You are now submerged underneath the wave, Hold the breath, Feeling this fullness, And exhale, Completely let go as the wave retreats all the way back into the ocean. Continuing this deep, Slow breath, Now the wave has retreated back, The tide has gone out, So you are just laying on the sand, But continue the deep breaths, Feeling yourself being washed clean from the wave, And by clean I mean clear in your thoughts, Having washed out negative thoughts, Thoughts that have been repeating that are no longer serving you, Cleaning out any negative energy, Letting go of whatever is holding you down, And inhaling, Feeling this freshness, Feeling this lightness, This space that you've just created with your breath, Feeling the life that the wave brought to you, Feeling gratitude in your chest center, Feeling the sand supporting your body, And slowly you'll begin to sit up from the sand, Gazing out over the horizon, Seeing the sun just dip into the water for its final goodbye for the day, And the sky is a bright, Beautiful pink and orange and purple of a sunset, Feeling this lingering light from the sunset glow on your face, Taking your hands to your chest center, And gently opening up your eyes, Seeing yourself in the room you are currently in, Perhaps letting a smile come across your face, And continuing with the rest of your day. Have a wonderful day, I hope that you feel a bit more connected with your body.