Waves Meditation

This meditation helps you focus on your breathing and become calmer as you pause between breaths while watching the waves gently lapping on the shore

Transcript

In this meditation we're going to slow the breathing down.

So you're sitting on a chair with your feet firmly on the floor.

Relax your shoulders.

Place your hands in a comfortable position on your lap and gently close your eyes.

And begin to focus your attention on your breath.

Gently breathing in through your nose and out through your nose if you can or out through your mouth if you prefer.

So you're focusing on your breath and gently breathing in and breathing out.

Now I want you to begin to pause on the out breath.

So breathe in and out and then pause and wait.

Wait for the next breath to come.

It will always come.

So you're focusing your attention on your breath.

Breathing in and breathing out and then pausing and waiting.

Trusting your breath.

So anytime you're feeling stressed and anxious all you need to do is slow your breathing down.

Waiting between breaths.

And if it helps,

Imagine that you're breathing in and out.

And if it helps,

Imagine that you're on a beach on a lovely warm sunny day.

So just see yourself there now on a beautiful beach.

You can feel the warmth of the sun on your skin.

You can feel the soft sand between your toes.

And you're looking out to sea watching the waves.

Gently breathing in as the waves come in.

Breathing out as they slowly ebb away.

Pausing and waiting.

Waiting for the next wave,

The next breath to come.

It will always come.

So you're sitting on the beach watching the waves.

Breathing in as the waves gently lap on the shore.

Breathing out as they slowly flow away.

Pausing and waiting,

Waiting for the next wave,

The next breath to come.

It will always come.

And if it helps,

Imagine that you're breathing in and out.

And now gently bring your attention back away from the beach and the waves.

Feeling calm and relaxed.

Breathing normally.

And when you're ready,

Gently open your eyes.

Reviews

Peaceful 🙏

I really enjoyed this! I come back to this simple slowing down of breath meditation

Really like this gentle short meditation. Helped me quiet the anxiety a bit.

I really enjoyed this meditation - Mary’s voice is calm and reassuring and I preferred being able to regulate my own breaths (rather than having them dictated to me, as often happens in other meditations!) Thank you, Mary, for sharing your skills with us here 🙏🏻🙏🏻🙏🏻

Calming, relaxing, helped me keep focus on breathing

This is my very favorite meditation. I love the imagery. It soothes me when I’m anxious, but I also listen to it when I feel fine because it just makes me feel safe and warm.

Calming, relaxing, free of any resistance. Absolutely grounding. Thank you so much! 🤎

So simple and yet so effective. Thank you 🙏

Great short meditation to bring me back from the brink of hysteria.

Brilliant, I felt really peaceful the first time in a long time, thank you 🙏

Really really relaxing 😎

One of my favorite quick calming mediations!

Very effective and soothing. Great background music.

Short and sweet! Just what I needed. :)

Wonderful! Super helpful.

Good technique to wait for the breath to come. Thank you.

Love this meditation. The waves imagery is really helpful on the exhale/pause to be fully and genuinely present. Thank you 🙏

I love it. Thanks

Never thought of that. Don’t try to control your breath. Just let it come naturally. Great technique. Thank you!😁

Simple and easy vocabulary and imagery. This would be great for using with kids!