Hi and welcome.
Let's take a moment to slow everything down.
This is your time,
A pause from the noise,
The pressure,
The momentum of the day.
You don't need to be anywhere else.
You don't need to fix anything.
You just need to be here.
Find a position that feels easy,
Whether you're sitting upright or lying down.
Let your body be held by whatever is beneath you.
Let your arms rest without effort.
And if it feels good to you,
Close your eyes.
We're going to begin with the breath,
Your quiet anchor.
And we'll let it move just like the ocean,
Fluid,
Steady,
And always coming back.
Start by taking a deep breath in through your nose.
Then a long,
Soft breath out through your mouth.
Let's do that again.
Inhale through the nose.
And slowly let it go,
Just releasing here.
Feel your breath start to stretch.
Feel your body begin to soften.
Feel the rhythm of the breath carrying you in gently,
Calmly,
And slowly.
There is no rush,
Nothing to perform.
Just this moment.
Just your breath.
Just you.
Today we're going to practice ocean breath.
You're not counting or forcing,
Just letting the breath move like a slow tide.
Start by breathing gently through your nose.
Feel the air fill you up slowly and fully.
Now exhale softly through your mouth like a wave pulling back to sea.
Let's do that again.
Inhale gently through your nose.
Exhale softly through your mouth.
That exhale almost sounding like a wave.
And continue like this.
As you breathe in,
Imagine you're drawing in calm.
And as you breathe out,
Imagine you're releasing anything you don't need.
Inhale calm.
Exhale tension.
Inhale ease.
Exhale effort.
Let yourself get into a rhythm.
I'll guide you for a few more rounds and then you'll continue on your own.
Inhale long and smooth.
Exhale easy and soft.
Inhale.
Exhale.
Inhale.
Exhale.
Let your breath settle into this pattern.
If your mind wanders,
That's okay.
Just come back to this breath.
Come back to the wave.
Inhale.
And exhale.
Notice how the breath feels in your body now.
Notice the rise and fall like waves moving in and out.
Let the breath be your anchor.
You don't need to change anything.
Just stay with it.
Take one more nice long slow inhale.
And then exhale that out.
Allowing your body to just be here.
It's a flow like that ocean wave.
Gently begin to bring your awareness back to the room.
Wiggle your fingers,
Wiggle your toes,
And just notice how you feel.
Take one more deep inhale.
Deep steady breath in.
And a long gentle breath out.
You can carry this calm with you as you move forward.
It's always available through your breath.
When you're ready,
You can come back and open your release.
And thank you for taking this moment with me.
Thank you for meditating with me.
And have a beautiful day.
