Welcome to this practice combining breathing and visualization to help you release anxiety and stress.
This practice is especially effective in promoting relaxation because it uses the calming rhythm of ocean waves to guide your breath.
By visualizing the waves and syncing your breath with their natural ebb and flow,
I hope you'll find it easier to cultivate a peaceful state of mind.
Let's begin by finding a comfortable position,
Either sitting or lying down.
Close your eyes if that feels safe and take a moment to settle into your space.
Feel the ground supporting you and allow your body to relax into this support.
If you notice tension stored in parts of the body,
Allow these areas to soften with a kind and caring approach.
Take a few deep breaths,
Inhaling deeply through your nose and exhaling slowly through your mouth or nose.
Each breath is an invitation to let go,
To release any tension or worries you might be holding on to.
Now picture yourself standing on a calm beach.
The sky above is clear and blue and the sun is warm yet gentle.
In front of you,
The ocean stretches out as far as you can see.
The waves are rolling in and out smoothly,
Creating a steady rhythm.
Take a moment to imagine the soft,
Cool sand under your feet.
Listen to the gentle sound of the waves as they come in and recede back and forth.
And feel the light breeze on your skin.
As you take a deep breath in,
You may notice the fresh,
Salty air.
Feel the gentle caress of the breeze on your face and the light spray of mist on your skin.
Let the warmth of the sun and the breeze make you feel relaxed.
As you stand there,
Notice any sensations appearing in your body.
The sound of the waves and the gentle breeze might help your muscles to loosen up and your mind might start to calm down.
Imagine the waves moving in time with your breath,
Which may help you feel more at ease as well.
Just take in the simple,
Peaceful scene,
The endless,
Friendly ocean,
The clear sky and the steady and soft waves.
And now,
Bringing the attention to your breath.
With each inhale,
I invite you to imagine the wave coming in slowly and steadily.
Feel the air filling your lungs,
Expanding your chest,
Just like the wave gently rising.
If it feels comfortable,
You can hold the breath for a split second,
Savoring its fullness.
And as you exhale,
Visualize the wave receding back into the ocean,
Taking with it any stress,
Tension or negative energy.
Feel your body soften and release as you let the breath go,
Noticing the wave retreating smoothly,
Effortlessly,
Just like your exhale.
And now,
Feel free to continue in your own rhythm for about one minute.
Inhale deeply,
Imagine the wave rolling in,
Filling you with calm and peaceful energy.
Exhale slowly,
Picturing the wave flowing back into the ocean,
Carrying away any tension or discomfort.
Breathing in slowly,
Breathing out fully and with ease.
Inhaling,
Exhaling.
We'll stay with this rhythm for a few more minutes.
And as you breathe,
Allow the sound and movements of the waves to become your anchor.
If your mind starts to wander,
Gently bring it back to the ocean,
Back to the waves.
Inhaling,
Exhaling.
Let each breath be a reminder of the ocean's natural rhythm,
A rhythm that is both powerful and calming.
Continue to ride the waves of your breath in and out with ease.
There's nothing else you need to do right now,
Except breathe and be with the waves.
As we come towards the end of this practice,
Take a moment to appreciate the calm and relaxation you've cultivated.
Notice how your body feels,
How your mind has perhaps quieted.
And maybe nothing has changed and that's okay as well.
Slowly begin to bring your awareness back to your surroundings,
But carry the sense of peace with you if you can.
When you're ready,
Gently open your eyes and take a few moments to stretch if you like and reorient yourself.
Thank yourself for taking this time to care for your body and mind.
Have a wonderful rest of your day.
