Dolphin Reef Meditation | A Guided Visualization

In this healing meditation, allow yourself to be guided toward a beach where you'll observe dolphins swimming playfully. Tammy will guide you along with your dolphin companion to a coral reef where you will enjoy the gorgeous underwater view. Heal and renew into the light of your experience. Enjoy letting go of current worries and concerns, and allow yourself to be guided.

"Elf Meditation" Kevin MacLeod Licensed under Creative Commons: By Attribution 4.0 License

Transcript

Alright,

Let's escape together for a little while.

You have your comfortable spot and your eyes are closed and we're going to ease into this moment.

Beginning by receiving a slow and deep breath through your nose and just feel your chest and belly lift slightly like a gentle swell.

Exhaling down,

Long and slow,

Inviting any tightness to just drift away.

In time another breath comes in,

Drawing in a wave of calm.

In time it recedes and leaves,

Flowing out,

Encouraging you to release any worries,

Even if it's just for now.

And you find your breath beginning to settle,

Easily and naturally,

Like the rhythm of the sea.

And in your mind's eye,

Allow yourself to see,

Sense,

Feel or imagine you're standing on a quiet beach at sunrise.

As you stand here and look,

You see the sky is a soft blend of pink and orange and golden shades.

The sun just beginning to warm up the world.

The air here feels fresh,

Carrying that salty scent that instantly begins to awaken your senses.

Your feet are bare and they sink into the warm,

Powdery,

Gentle sand,

As if you were receiving a hug from the earth.

And you find yourself wiggling your toes,

Feeling the grains of sand shift around you as if they were grounding you.

The sand's cozy warmth holds you steady,

As if it were whispering to you,

You are safe here.

And you look and enjoy the scene.

Before you,

The ocean stretches wide.

Its surface glitters with the first light of day,

Sparkling water like little diamonds before you.

And you watch as the gentle waves roll in.

It's as if each one is sighing as it meets the shore.

That sound,

Like a gentle lullaby,

Calming your mind.

Breathing in and out.

And you allow your breath to fill your lungs fully.

And as it does,

It's as if it were clearing your mind of additional thoughts.

And that gentle breeze,

Cool to the touch on your skin,

Feels as if the ocean is sharing just a little bit of its own magic.

And so you find yourself stepping toward the water,

Feeling the sand shift from warm to cool as you near the tide.

The first wave of water laps at your toes.

It's chilly but inviting,

Like a playful hello.

And at your own speed,

You find yourself wading in,

In time allowing the water to swirl around your ankles and then your calves.

The water feels so soothing.

It's gentle,

Rocking you softly,

Wrapping you in a warm embrace.

And if you choose,

You keep going.

Nice and slow until the water reaches your thighs.

And you feel as if these waves are helping you to peel away another layer of stress.

So you find any tightness you might have in your neck or your shoulders just easing away.

And the busyness of the mind is also starting to quiet.

You find all of those little daily worries,

Work plans or frustrations,

Whatever they are,

They're just dissolving into this endless sea.

And you already feel lighter,

As if a weight were being lifted.

And your heart is opening more fully into this peace-filled moment.

And so you stand here and you let the ocean cradle you.

The water,

Although cool,

Is very kind.

It's as if it's moving with your breath.

In,

Then out.

As if you were a part of the tide.

And you need not do anything here.

Nothing at all.

Just be.

The sand beneath your feet.

The sea surrounding you.

And life's problems might feel even more distant,

As if they belong to another world.

Here you are free,

Being deeply held in peace.

Here you are also a great swimmer,

Even if you're not the best at swimming in your real life.

In this situation,

You are a perfect swimmer,

Which is good news.

For as you look out into the distance,

You see a burst of movement and a lot of splashing.

And you look to see a pod of dolphins.

Their sleek bodies are slicing through the waves.

And you watch as they leap,

Together and separately,

In joyful loops.

You listen to their sounds.

Little whistles and echoes.

Such joyful sounds.

Like a playful song that's carried on the breeze.

And they're starting to come closer to you.

As if they were being drawn to you.

As if they sense a healing happening inside.

And they're celebrating this part of your light.

Your ability to give yourself permission to let go.

And as you watch a few dolphins swim closer,

Their eyes are sparkling with warmth.

As if they're saying,

We're so glad you're here.

And one particular dolphin,

A bit bolder than the rest,

Glides right up to you.

Its nose nudges your hand.

And you feel a spark of instant connection.

As if this dolphin were inviting you to join into its world.

And you smile.

How could you not say yes?

And ever so gently,

You allow yourself to take hold of its dorsal fin.

With a flick of its tail,

It pulls you forward.

Where you find yourself gliding through the water,

Smooth and effortlessly.

It's not going too fast,

Nor too slow.

It's the perfect speed.

And you feel the sea rushing past,

Feeling cool and silky.

And yet you feel so alive.

As if every cell in your body were buzzing with joy.

And then the dolphin dips down.

And you allow yourself to be guided to go with it.

Diving beneath the surface.

And here the world shifts.

Quiet.

Weightless.

Shimmering.

It's easy for you to see under this water.

And as you look,

Bubbles dance all around you.

Sunlight streams from above.

Through the water,

Casting golden rays.

And your friend continues to guide you deeper.

The dolphin takes you there below.

To a coral reef.

It's vibrant.

It's alive.

A living mosaic.

There's corals of pinks and purples and oranges.

Shaped like fans and branches and mounds.

Colorful fish dart through the reef.

Their scales flash before you like tiny rainbows.

All of the beautiful colors,

These bright yellows,

Electric blues,

And soft greens.

And you watch these waving underwater flowers gently swaying.

Their tendrils waving.

Off to the side you notice a turtle gliding by.

Slow and wise.

Its shell catching the light.

And this reef hums with life.

As if it were a quiet symphony of color.

Of movement.

And you float above it.

Held by the water.

The dolphin circling playfully nearby.

In this moment,

You're not just a body.

You are pure,

Boundless energy.

Flowing with the pulse of the ocean.

You feel so connected to everything here.

The coral.

The fish.

The water.

The light.

You are part of this underwater world.

And you feel so radiant.

And so free.

The dolphin loops around you.

Its joy contagious.

And you feel your heart sore.

As if the two of you were laughing.

Such freedom.

This is healing.

It's who you truly are.

So full of life.

Alive.

Light.

And peace.

The dolphin nudges you gently.

Encouraging you to glide back towards the surface.

And you take one final look around you.

Enjoying this scene.

And when you're ready,

You begin to rise.

Notice the water is growing warmer and softer.

And in time,

You find yourself back in more shallow water.

Standing with the waves lapping at your hips.

You reach your hand out.

And give a gentle little pat to your dolphin friend,

Your hand lingering.

And you whisper a quiet thank you.

It leaps one last time.

Playfully splashing water.

And you watch a joyful arc against the sunrise.

Before it rejoins its pod.

Then you watch them fade away into the horizon.

Their splashes like a promise.

That this peacefulness,

This wonder,

Is yours to carry forward.

And once again,

You begin to feel the sand beneath your feet.

Warm and steady.

The sea rocks you gently.

The salty air fills your lungs.

And your mind feels so clear.

The vibrant beauty of the reef stays with you.

This reminder of life's quiet magic.

That happens even in the most chaotic days.

And you remember how whole you are.

A deeper sense of peace.

And so you allow yourself to linger here just a moment longer.

Letting this feeling sink deeply into your bones.

This beach,

This ocean,

This underwater world.

It's always there waiting for you.

Tucked deeply inside.

Whenever you feel the need to return.

And when you're ready,

You focus on your breath.

As if you could inhale that salt water air one more time.

Exhaling,

Keeping the sense of calmness with you.

As the focus comes back to the soles of your feet.

And you allow yourself to inhale from the soles of the feet up to the navel center.

And exhale from the navel center to the crown of your head.

And you inhale from your crown back to the belly button.

And exhale from the belly button back to the soles of your feet.

Receiving two more breaths in that fashion.

From the feet to the navel center.

From the abdominal core to the crown of the head.

Exhaling back to the navel center in time.

And inhaling back to the soles of the feet.

When you're ready,

Start to wiggle the fingers,

The toes.

Perhaps stretch the body.

Noticing how relaxed you potentially feel.

And when you're ready,

Slowly opening your eyes.

Coming back into this space.

But holding this reef,

Your dolphin,

Deep within your heart.

And you can return here anytime,

Especially when life feels heavy.

Whenever you feel you need to reconnect with your own sense of light.