Breath Awareness (Ocean Waves Visualization)

This is a simple breathing technique in which we will use the breath as an anchor to focus inward. You won't need to control your breath--you can simply be still and notice with simple awareness. Visualizing ocean waves may help keep the mind from wandering.

Transcript

This is a breath awareness meditation in which we will use the breath as an anchor to focus inward.

You can lay down and become comfortable,

But if that's not possible,

Find a comfortable seat with a nice tall spine.

Let your shoulders relax away from your ears and you can close your eyes or keep a soft gaze.

Start to become still and begin to become aware of your breath.

Without controlling the breath,

Simply notice its natural rhythm.

Notice the breath as it enters and exits the nostrils.

It probably feels cool as you inhale and slightly warm as you exhale.

Feel the breath as it meets the back of the throat and the top of the chest.

Notice the lungs expanding with each inhale and slightly contracting with each exhale.

As you inhale,

Notice the chest and belly rise.

And as you exhale,

Notice the lungs becoming empty and the body becoming heavy.

Imagine the breath like gentle waves on the shore.

Each inhale brings the waves onto the shore.

On each exhale,

The waves retreat back into the ocean.

Continue this for several breaths,

Either noticing the breath or visualizing waves.

If your mind starts to wander as it often does,

Kindly bring it back to your breath or the visualization of waves on the shore.

Remember to be kind to yourself each time your mind wanders.

This is a regular part of meditation and shouldn't be frowned upon.

Mindfulness is more about the journey and practice,

Not the destination or enlightenment.

Take a few more breaths,

Noticing the inhale and exhale.

You can start to bring in some gentle movement into fingers and toes.

And then moving into wrists and ankles.

If the eyes are closed,

Gently start to flutter them open.

And notice how you feel after a few minutes of a simple breath awareness meditation.

Thank you for joining me.

Namaste.

Reviews

Lovely visualization!

What a beautiful way to visualize the breath. I will be practicing this skill so I can turn to it when I need to relax.

Thank you 🙏

Thank you 🙏

Lovely. Thank you! 🙏🏻

Helpful and calming meditation. I enjoyed the wave breath exercise. Thank you! 🙏
Karl

Wonderful and relaxing…. I didn’t want to stop my ocean breathing after only a few minutes, kept it going for awhile after the meditation was over. Lovely 🥰
Namaste 🙏🏼

Very helpful- thank you

this practice was especially potent after yoga. really enjoyed the visualization of the shoreline; waves moving with the breath. I also loved hearing a reminder to embrace the process and relinquish the result as it pertains to mindfulness.

grateful for this practice. 😌🙏🏾