Wave breathing is a gentle,
Rhythmic breathwork practice that facilitates the movement and release of stored emotions and trauma.
This meditation uses the energy of ocean waves to regulate your breath and your nervous system.
Instead of suppressing emotions or trying to force different feelings,
Wave breathing invites you to ride them like waves until they naturally soften,
Shift,
Or release.
The practice also incorporates self-touch and nurturing self-affirmations to create a container for grief and trauma,
And to signal to your nervous system that you are safe and supported.
To begin,
Come to a relaxed position,
Either seated or lying down.
If you're seated,
Ensure your spine is straight and your shoulders are relaxed.
You might want to sit on a cushion or a pillow to create more comfort and promote better spinal alignment.
If you're lying down,
Allow each part of your body to soften into the floor beneath you.
Then close your eyes if it feels safe to do so,
And start to become aware of your natural breath.
Notice the inhale and the exhale.
Just stay with your breath for a moment,
Just observing it how it is right now.
Now visualize an ocean wave in your mind's eye.
Visualize this wave receding back into the vast ocean,
And then see it gently crashing against the shore.
The wave draws back into the ocean,
And then it crashes against the shore.
As you're visualizing this wave,
You might find that your breath starts to naturally synchronize with it.
If not,
Start to consciously synchronize your breath with the wave now.
As you inhale,
See the wave drawing into the ocean.
As you exhale,
See the wave crashing against the shore.
Inhale,
The wave draws in.
Exhale,
The wave rolls onto the sand.
Continue with this breath visualization for a few moments.
Inhale,
The wave draws in.
Exhale,
The wave crashes against the shore.
Now let's start to deepen this visualization practice.
As you inhale,
Imagine your breath rising up through your body,
Starting from the toes,
Gently moving up through your legs,
Your belly,
Your chest,
And your head,
Just like the wave drawing in to the ocean.
And then as you exhale,
Imagine the breath moving down your body,
From your head,
To your chest,
To the belly,
To the legs,
All the way down to the toes,
Like a wave coming to the shore.
Again,
Inhale,
As the breath rises up through the body.
Exhale,
As the breath moves down to the toes.
Again,
Inhale,
The breath rises up as the wave draws in.
And exhale,
The breath moves down as the wave comes onto the shore.
Continue like this,
Letting each breath rise and fall in one smooth,
Continuous rhythm.
Notice if there are any emotions arising as you do this practice.
If there are,
Allow these emotions,
Whatever they may be,
To rise and fall,
Just like your breath.
So as you inhale,
Invite that emotion in.
Hold that emotion at the top for a moment.
And then slowly exhale,
Releasing that emotion,
Just like a wave releases residue onto the shore.
So again,
Inhale and invite that emotion in.
At the top of your inhale,
Just sit with that feeling for just a moment.
And then exhale,
Slowly release that emotion.
You can repeat this process several times until you feel the intensity of that emotion start to lessen.
Make sure that you're not pushing the feeling away,
But rather letting your breath become the container that holds and moves your inner experience.
As you do this,
You might like to wrap your arms across your chest.
So your hands come to your opposite shoulders,
Like you're giving yourself a hug.
Now this can be particularly helpful if you're dealing with any strong emotion,
Or if you notice any tension or tightness in your chest,
In your belly or your shoulders.
And now I invite you to choose a soothing affirmation and repeat it to yourself,
Silently or aloud.
An affirmation such as,
It's okay for me to feel this way,
Or I am allowed to feel,
Or perhaps it is safe for me to let go.
Whatever first comes to your mind.
As you repeat these nurturing words to yourself,
Let the words,
Your breath and the comfort of your hands on your shoulders,
Combine to create a sense of emotional holding.
And then notice how your body responds to this.
You might observe a slight softening in your chest,
Or even a deeper release like a few tears.
Let it all be welcome.
Stay here until you feel a gentle settling,
Whether that's an emotional release,
A tingling sensation in your body,
Or perhaps a slight sense of safety,
Comfort or peace.
Know that you can always come back to this meditation during intense moments of emotional overwhelm,
Grief attacks,
Or when you feel like your emotions are stuck in your throat or weighing on your chest.
