Grounded On The Ocean Floor

I recall Dr. Ginger Clark facilitating this visualization in one of my first courses at USC's Marriage and Family Therapy program. It was one of my first academic introductions to mindfulness. I appreciate the reminder that I always have the option to come back home, to myself, as an observer and unattached from external stimuli. It's a refreshing reminder and I have found that it can serve as a vacation for my mind, particularly in times when I may notice more fixations than others.

Transcript

Welcome.

Today's visualization is one based off of a grad school mentor's from USC,

Ginger Clark.

It is called On the Ocean Floor.

Now as we dive in,

I invite you to find a cozy space with a flat back,

Whether sitting or lying down,

Accessing a neck roll here if you like,

Cozying up to stillness as you inhale deeply and exhale slowly.

Now imagine that you reside all the way on the bottom of the ocean floor.

You can breathe just fine here in through your nose and out through your mouth.

And from this vantage point,

So much catches your eye from microscopic particles to the most massive of creatures.

Some flutter along while others stay a while,

Taking their time.

And yet you stay here,

Grounded on the ocean floor,

Continuing to inhale deeply and exhale slowly.

And as you do so,

You may notice sea turtles,

Jellyfish,

Driftwood,

A ship or two passing you by in their own time without judgment,

Just noticing and continuing to stay anchored in your breath.

At any point,

You know you have the option and maybe even the inclination to swim upwards,

Grabbing a hold of the driftwood or taking a swim with the dolphins high above.

And at times you may notice that you get caught up in the waves up there.

So high,

Always remembering,

Finding comfort in knowing that you can come back home down here,

Grounded on the ocean floor,

Just noticing without judgment,

Staying anchored in your breath.

And as you get ready to say goodbye to this cozy place,

Remember that you too can always come back home,

Back to your breath,

Noticing your thoughts and interactions without judgment,

Just bearing witness to everything around you.

And as you come back to the present moment,

You can flutter your eyes open and reorient yourself to the room and the moment,

Reflecting on gratitude for taking this space just for you.

Thank you.