Take a few long deep breaths all the way into your abdomen.
Let your breathing settle into a regular rhythm.
Notice how you are feeling.
Now imagine your emotions as waves in the ocean.
Visualize the waves.
Some are serene and tranquil,
Gently lapping at the shore quietly and calmly.
And some waves are big and powerful,
Gathering strength from deep within the ocean and delivering savage blows that can impact the environment and the people in its wake.
Mighty waves can cause damage and also be glorious expressions of the ocean's strength,
Passion and power.
When waves are powerful,
We fear being swallowed up or thrown around.
In calmer weather,
The waves of the ocean may go unnoticed and reflect a state of peace and contentment.
When waves are calm,
We may feel less fearful,
But we also feel less excitement and fun.
But waves are just waves.
They are not good or bad.
They come and go naturally.
The size of the wave and the power of the wave is not dictated by the wave,
But influenced by the nature of the ocean and the impact of the environment within the ocean and outside of it.
We may not always know what waves will hit us,
But we do know that there will always be waves.
And as we accept this,
We can open our minds to wonder and curiosity.
What kind of waves are they?
Why are they so powerful?
And what purpose are they serving now?
When we face the waves with curiosity and a willingness to experience the wave as it is,
We no longer struggle against it,
And then we are better able to skillfully navigate the waves and more easily access solutions so that we can effectively respond to the waves coming toward us.
We may choose to learn to swim better.
We may decide to float.
Or we may surf the wave.
Sometimes we can do this by ourselves,
And sometimes we need the support of others.
We may merely decide to observe the waves as they come and go,
And let them take their natural course,
Ebbing and flowing.
We accept and expect the waves to be there,
Moving through the ocean as nature intended.
And through this awareness and acceptance,
We can validate our experiences of the waves as they flow through us.
Accepting the waves helps us to acknowledge and respond to the changes that come with the ebbs and flows of life,
With the challenges and opportunities,
With the stormy waters and the clear blue sea.
You are letting go of the struggle,
Of trying to avoid the waves,
Deny the waves,
Get rid of the waves and control the waves.
You take them as they come,
Take some time to observe the waves that have appeared to you today.
You are more accepting of the waves.
You know that you can cope with the waves to come.
You're no longer struggling against the current or getting swallowed up in a wave.
Your awareness of the natural movement of the ocean and your acceptance of the waves today,
Whether they are powerful or calm,
Give you the ability to respond skillfully.
You feel stronger and more confident,
A strength and confidence that naturally flows from an accepting,
Curious and non-judgmental mindset.
Notice how you feel and remember this feeling.
And bring your attention back to your breath.
I'm going to count back from five to one and as I count,
You will feel more and more alert.
Five,
Four,
Three,
Two,
One.
Allow your body to feel fully alive and flowing with plenty of energy.
Stretch your arms over your head.
Enjoy the feeling of being calm and relaxed and with a new inner strength.
And when you're ready,
Open your eyes and resume your day.
