Let's begin our meditation time together by starting by decreasing all distractions.
Turn your phone to silent mode,
Close windows and doors,
Set the boundary with your loved ones letting them know that you are taking time for yourself.
Find a comfortable seat,
Preferably sitting upright with a straight spine.
Allow your feet to touch the floor for a nice grounding and safe feeling.
Place the palms downward on your thighs or the chair for added grounding.
Once you have found your comfortable position,
Either float your eyes closed if it feels safe to do so or find a soft gaze downward.
Understand that your meditation experience is a personal and individual one.
You may have distractions such as noises,
Physical sensations,
Thoughts or emotions.
Know that these are normal and to be expected as you practice.
And when you find yourself distracted,
Simply gently bring your awareness back to your practice through your use of breath or mantra.
The goal of this meditation is to aid you in finding a calm,
Quiet,
Safe space.
I will guide you on a short visualization activity and then lead you into stillness,
Holding space for your experience with silence.
You will also use an anchoring mantra during this meditation.
So let's begin by finding your breath,
Becoming aware.
Just continue breathing silently,
Finding this awareness in a nice,
Slow,
Effortless breathing.
In through the nose and out through the nose.
Just continue this.
I begin to visualize standing at the edge of a beautiful,
Expansive ocean.
And as you stand watching the waves flowing in and out from the shore,
You begin to slow your breath to the wave.
With each gentle wave as it comes to shore,
You inhale and as it retreats,
You exhale.
Stay in sync with the wave and breath for a few rounds here as you allow your body and mind to settle.
Tilt your head upward and imagine feeling the sun warming your face as you continue to match your breath with the waves.
Imagine how the sand feels warm and soft beneath your feet as you stand,
Feeling supported,
Steady,
And grounded.
Slowly you begin to walk into the water,
Feeling the crisp,
Cool sensation as it's on your warm skin.
Notice how it feels refreshing,
Removing,
And light.
As you continue walking into the water,
As it rises up,
Lifting your feet from the sand,
You begin floating effortlessly and gently laying your head back,
Resting it in the water,
Outstretching arms and legs.
Feeling supported,
Letting the water hold you,
Releasing the tension in your muscles and allowing your body to become lighter,
Letting go of resistance.
Floating here,
Feeling your body supported fully by this water as gentle movements from the waves rock and lull you into a relaxed and peaceful state.
Light,
Safe,
Supported.
And as you lay here in this beautiful ocean with the warm sun beaming down on your face,
Arms and legs outstretched,
You sense spirit,
God,
Divine,
Higher power cradling you in safety,
Wrapping arms around you and supporting you in this moment.
Feeling safe and able to relax,
Release and just be here in the moment as your body and water become one.
Take a big deep breath in and slowly,
Gently exhale any extra tension,
Releasing and sending it away.
Another deep breath in and a big exhale.
Continue to float in this beautiful water in this moment,
Feeling safe and supported and relaxed.
Begin introducing the mantra,
Quietly to self,
I am supported,
I am safe.
Gently continue anchoring to your meditation,
Silently repeating this mantra,
I am supported,
I am safe.
Imagine yourself floating effortlessly,
Weightless in this water.
I am supported,
I am safe.
I will hold this quiet space for a short moment for you while you connect to breath,
Silently repeating this mantra as you enter into a deeper still space.
I am supported,
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
I am safe.
As the water still laps,
Lulling you gently,
Become aware of the edges of your body,
Keeping your eyes closed.
You can stop repeating the mantra.
Continue resting and floating in the water,
Feeling light and relaxed.
Now imagine lifting your head up slightly,
Allowing your feet to fall to the ocean floor,
Where they land steady and firm,
Grounded into the ocean floor.
Feeling the support beneath you,
You begin to slowly walk to shore.
Standing at the water's edge,
Feeling the water lap against your toes,
Feeling the warm sun.
Your body feels relaxed and renewed.
Your mind feels lighter and clearer.
You take a deep breath in and let it go.
Feel the strong,
Steady ground beneath you.
Take a deep breath in and let it go.
Your body feels relaxed and renewed.
You begin to feel the warm,
Steady,
Bringing your arms in a sweeping motion up around the side and above your head.
Palms come together at the top and then slowly dropping into the heart center,
Acknowledging and honoring yourself for taking this time for inner stillness and connection so that you can ground in the steady support.
And this time,
One more deep breath in and a big exhale.
Feeling clear,
Renewed,
Lighter,
Grounded,
Balanced,
Safe and supported.
Namaste.
Namaste.
