Begin by finding a comfortable and relaxed position.
Sit or lie down,
Allowing your body to settle into a natural and easeful posture.
Gently close your eyes if that feels comfortable to you,
Or keep your eyes open and your gaze wide and soft.
Take a moment to tune into the natural rhythm of your breath.
Feel the gentle rise and fall of your chest or the subtle expansion and contraction of your abdomen.
Allow your breath to flow naturally without trying to control it.
Picture yourself sitting on your favorite beach.
It is a sunny morning and you're seated on a warm sand,
Observing the ocean in front of you.
You see the waves come and go,
Wash onto the beach and then return back into the ocean.
Now let's imagine your breath as the rhythmic waves of the ocean,
Washing up onto the shore and then receding.
As you inhale,
Visualize your breath coming in like a wave rolling onto the shore.
Picture it gathering strength and energy,
Reaching its peak as it arrives.
Feel the expansion in your chest and abdomen,
A sense of fullness like the wave reaching its highest point.
And as you exhale,
Envision the wave gently and gracefully receding back into the vastness of the ocean.
Sense the release,
The letting go,
As the breath returns to the sea.
Also notice the pause before the next wave,
A gentle moment of stillness.
Inhale and the wave comes in,
Bringing within a sense of aliveness and renewal.
Exhale and the wave retreats,
Carrying away any tension or stress along with it.
Each breath a wave in this peaceful ocean.
Observing your breath as the waves of the ocean will be your practice for the next couple of moments.
Feel as every inhale brings in positive and empowering qualities.
And feel as every exhale takes away that which you want to release and let go of.
Tension,
Limiting beliefs,
Worries.
Wave coming in.
Wave returning back to the ocean.
Breath coming in.
Breath returning back into the sea.
Taking in.
Taking out.
And giving away.
Receiving.
And letting go.
Continue breathing just like this for the next couple of moments.
Feel the steadiness and tranquility in the ebb and flow of your breath,
Mirroring the serene rhythm of the ocean.
Allow yourself to be present in each moment,
Each wave of breath,
Fully immersed in your experience.
Take a few more moments riding the waves of your breath,
With every inhale receiving empowering qualities,
Strength,
Freedom,
Peace,
Love,
Gratitude.
And with every exhale releasing anything that needs to be released,
Any tension from the physical body,
Any hurts both physical and mental.
Inhale to take in.
Exhale to let go.
Now you can release your focus.
Completely let go of focusing on your breath.
And instead allow your mind to run free.
If it wants to think,
Let it think.
No holding back.
Complete freedom.
Not grasping onto the focus.
But letting it be.
Instead of chasing it.
Letting the butterfly come when you're still.
For a couple of moments,
Complete freedom.
And then you take your attention back to your breath.
Consciously deepen your next inhale.
Inhaling all the way up to the tops of your lungs.
Final deep exhale.
When you feel ready,
Begin to open your eyes.
Carrying the calm and centered feeling with you into the rest of your day.
Thank you for practicing with me.
Have a beautiful day.
