Let's begin by finding a comfortable position.
For this particular meditation,
I recommend finding a supine,
Reclined or lying on the back position,
But you're welcome to find any position that helps you feel comfortable,
Grounded,
And safe.
Once you've found that space,
Slowly begin to blink your eyes closed.
Take a few seconds here to make any adjustments you find you're craving after settling in.
Once you're settled,
Take a deep inhale through your nose,
Hold it at the top,
And on your exhale,
Sigh your breath out your mouth.
Allow your attention to sink inward and remain within your immediate experience.
Begin to draw your attention into your breath and check in with how you're really feeling,
Maybe for the first time today.
Notice if your breath comes smoothly and deeply,
Or if it comes ragged and shallow,
Or maybe somewhere in between.
Notice any places in the body where you sense a heavy energy or where the breath seems to catch or stick.
You may notice some emotions bubbling under the surface,
A sense of masking,
Or even a sense of feeling like a stranger in your own body.
Whatever arises for you,
Whatever intrusive thoughts,
Whatever distractions,
Allow yourself to just be.
Notice thoughts without overindulging them,
Without identifying with them.
Simply take this time to notice what energy you've brought into this space today,
Removing all judgment from that energy and just noticing what is there.
In your own time,
Begin to shift your full awareness into the breath.
Allow yourself to lean into the steadiness of the ebb and flow.
Inhale and exhale.
Each time you inhale,
Allow the breath to fully expand the diaphragm,
Expanding the belly all the way to just above the pelvic floor,
Expanding the ribcage outside to side and pressing your low back into whatever surface is behind you or underneath you.
Each round of breathing,
Allow your breath to become a millisecond longer,
A fraction deeper,
Expanding a tiny bit more into your diaphragm and belly with nothing but love for the expansion and the compression of your body.
In your mind's eye,
Begin to visualize an ocean wave corresponding to the ebb and the flow of your breath.
Each time you inhale,
You notice a wave building up,
Growing and cresting.
And as you exhale,
You notice the wave crash and break.
As you inhale,
The wave draws back once again,
Building in height,
Cresting in the pause between inhale and exhale and crashing on the exhale,
Releasing whatever the tide was carrying that needed to be surrendered.
As you connect with the visual of this ocean wave,
Let yourself notice the remainder of the sea.
Notice the blue or green shimmer of the water.
Notice any flecks of foam you see within your ocean wave.
Let yourself smell the saltiness of the sea.
Feel the sensation of sand and water in your toes.
You may feel a warmth of sun rays on your skin.
Connect with the sounds of the ocean waves and know that you decide the exact ebb and flow of your ocean.
Do your waves crest and build high and crash with great majestic large sounds?
Or perhaps are your waves gentle,
Creating small hills and gentle ripples as they crash?
Connect with your ocean wave and continue to breathe deeply.
In your time,
Begin to draw your awareness into your feet,
Continuing to connect to the ebb and flow of your ocean wave and your breath.
Begin to visualize this ocean wave coming into the cells of your feet.
Notice any sensations as you inhale,
Allowing the wave to crest within your feet and exhale,
Allowing your waves to crash and the tide to and the tide to press any tension,
Tightness,
Or negative energy out of your body.
Stay deeply connected to the sight,
The sound,
The texture of your ocean waves as you allow them to heal all the cells within your feet from heel to inner and outer arch,
All the way through all 10 toes.
Allow your ocean wave to expand,
Filling up into the calves,
The shins,
The knees,
And the knee pits.
Allow the ocean wave to reach into the cells of the lower legs.
Each inhale,
The ocean waves grow,
Crest,
And then exhale to pick up any tension,
Carrying it with the wave as it breaks and releases that tension out of your body.
Begin to allow the ocean wave to expand up into your thighs,
Both the top half,
The quadriceps,
The lower half,
The hamstrings.
Notice the growth of these powerful ocean waves as they fill you from tips of toes up to the tops of the thighs.
Notice the ocean waves swirl within you,
Picking up any negativity,
Residue,
Energy that does not belong to you.
As you inhale,
Your ocean wave builds and crests,
Picking up all that negative energy.
As you exhale,
Allow your waves to crash and ripple,
Sending that energy out of your body and allowing the whole of your legs to become soft and heavy and relaxed.
Allow your ocean wave to expand now into your pelvic bowl and into the glutes.
Allow the ocean waves to swirl and crest as you notice any sensations here and allow them to be picked up by the healing water.
Inhale,
Your ocean waves build and crest.
Exhale,
They crash and send anything that's not serving you out of your body.
Your ocean wave begins to fill up into your low belly,
Low back,
Mid belly,
Mid back.
The waves swirl and build within your digestive organs,
Within your back muscles,
In the lower half of the spinal column.
Inhale,
Allow the waves to pick up any heavy energies.
Exhale,
The waves break,
Crest and ripple,
Sending that heaviness out of your body.
Inhale your awareness into your pectorals and chest muscles,
Your collarbones,
Your shoulder heads,
Shoulder blades,
And the space between the shoulder blades.
Allow the whole of your trunk to fill up with your ocean waves,
Letting the waves swirl and build within your heart space.
Inhale,
You allow the waves to build up,
Growing higher,
Picking up any residue,
Any gunk.
Exhale,
You imagine the whole system of your ocean to crash and ripple and release any energy that's not serving you.
Inhale awareness into your upper arms,
Biceps,
Triceps,
Elbows,
Forearms,
Wrists,
Palms,
And all through the digits of all 10 fingers.
Allow the ocean water to spill all the way down through your arms into the fingertips.
You may like to graze your thumbs across the tips of your fingers and notice any sense you have of water rippling or swirling within your fingertips.
As you inhale,
Allow your ocean waves to build up within the arms and exhale to crash and ripple,
Sending any heaviness out the fingertips,
Out the pelvic bowl,
Out the toes,
Out of the body.
Let your ocean waves begin to fill up into your throat and the back of your neck,
All the way up through the skull cavity,
The crown of the head,
And the facial muscles.
Remembering that this ocean wave is within and does not block any of your senses.
Draw special awareness to any tension in the back of the neck,
Any tension when you swallow or through your tongue.
Notice any clenching of the jaw,
Squeezing of the eyelids,
Or knitting of the brows.
Allow your ocean waves to expand all the way into your earlobes.
As you inhale,
Your ocean waves begin to build and crust within your cranium and your neck.
And as you exhale,
The waves rush,
Crash,
Ripple,
Burst,
And send any negativity all the way out through your fingertips,
Your pelvic floor,
Tips of your toes,
Out your mouth.
Notice how your entire body has become an ocean full of healing waves,
Building,
Cresting,
And crashing in time and tune with your breath.
Allow the gentle salt within the waves to cleanse anything within you that feels negative or like it doesn't belong within your body.
And finally,
Drawing awareness throughout the entirety of your body.
Take a deep inhale and let the entirety of your ocean waves build up into one large wave cresting at the crown of your head.
Allow the wave to crest fully,
Crest fully.
Then as you exhale,
Allow this wave to crash,
Causing ripples,
Creating waves all the way through the body.
You follow the track of these ripples as you build waves all the way down through your shoulders,
Through your fingers,
Through your belly,
Your pelvis,
All the way down through your legs,
Feet,
And toes.
Notice the foamy white spray that arises when the ocean waves crash and allow the totality of your waves to fling out any lingering negative energy,
Tensions,
Tightness,
Or stressors.
Take a few more breaths here in your own time to fully engage with the ocean waves within your body.
Allow your mind to engage with this visualization how it wants to.
Perhaps your ocean has changed its tempo or color.
Perhaps you focus on building one large wave up through the crown of the head,
Or you may focus on gentle,
Calming waves within certain parts of the body.
Continue to breathe deeply and let the soothing power of your ocean waves calm any tension lingering within your body.
Take one last deep round of breath to continue enjoying the power of your ocean waves.
We'll take a cleansing breath together to slowly send our ocean waves out of our bodies for now,
Coming back into the present moment,
Fully engaging with our surrounding.
Take a deep inhale through your nose,
Fully connected to your ocean waves.
And as you exhale,
Let that ocean wave visualization come out of your mind's eye.
Begin to wiggle your fingers and toes and notice the texture,
The fabric and the surfaces around you.
Notice the air on your face and how that air expects nothing of you,
Asks nothing from you.
It is simply there,
Ready to greet you for the rest of your day.
Slowly begin to blink your eyes open and take your surroundings back in.
It's been a pleasure to share this space with you.
Go in peace.
Namaste.
