Hello and welcome to another guided meditation.
Today's meditation is called a drop in the ocean.
You can do this meditation lying down or in a seated position.
If you choose to be in a seated position,
Sit nice and straight with a tall spine imagining a piece of string gently pulling your head towards the sky.
So whenever you're ready,
I'll invite you to close down your eyes and just get comfortable now.
I'll invite you to imagine that you're looking out onto a beautiful blue ocean with blue and turquoise colours.
As you look out onto the ocean and notice the waves as it comes in,
And as it goes back out,
You just begin to notice the colours and the sounds,
Really just noticing the sound beneath your toes and your feet.
And I invite you to just see yourself laying down on the sand,
Putting the nicest,
Brightest towel out onto the sand so that you may lie down on it.
Just imagine yourself getting really comfortable in this position,
Maybe even moving your bum around in the sand,
Making a little hole,
Allowing your feet to flop out to the side.
And on the next inhale,
I invite you to notice the sensations in your body.
Just being aware of how your body is feeling in this moment,
Is there any tightness in your chest or in your back?
How are your hips feeling,
The backs of your legs,
Maybe just doing a sigh on the next exhale.
Just do a couple more of those if that feels good for you.
And on the next inhale,
I invite you to gently take your hand and imagine yourself grabbing a handful of sand.
Feel the temperature of the sand in your hand.
Is it cool or is it warm?
What is the ambient temperature at?
Is there a warm breeze on your face,
Or perhaps the air is a little bit cooler?
And on the next exhale,
Allow the sand to just fall through your fingers as you exhale with a sigh,
Ahhh.
And on the next inhale,
I invite you to take another handful of sand.
But this time I would like you to notice the texture of the sand in the palm of your hand before you let it fall through your fingertips once again,
Ahhh.
Now if your mind starts to wander,
That's okay,
Just bring your awareness back to the sounds of the waves as they come in.
And as they go back out,
Try to see that happening in your mind as the waves come in.
And as they go back out,
Maybe just attach your breath to that wave,
Ahhh.
There's nowhere else you need to be right now.
And on the next breath,
I invite you to take some more sand into the palm of your hand.
A smaller handful this time.
Allow all of it to just fall through your fingertips on your next exhale apart from a few small grains of sand.
Gently breathe in and gently let that exhale just fall out,
Ahhh.
And just start rolling these grains of sand between your thumb and your forefinger.
Just concentrating on rolling them up your finger and down.
Just really noticing how that feels on your skin.
Visualizing this beautiful white sand in between your fingers.
Just really focusing your mind on the sensations now.
And on the next exhale I invite you to just let this sand go,
Ahhh.
We all have a lot of worries but today you are going to write down just one of those worries on your imaginary piece of parchment.
Imagine yourself sitting up in this moment,
Right there at the beach with a thick old piece of parchment and a fountain pen,
Where you will write down your biggest worry today.
Write it out on this piece of parchment.
This could be a dot point or it could be a really big paragraph.
Just write it all down.
Now you are going to put this piece of parchment into a green bottle.
So roll up this parchment really tightly and take the cork out of the bottle.
Put the piece of parchment into the green bottle and then put the cork tightly back into the bottle.
And imagine yourself walking over to this beautiful ocean with the waves crashing.
You stand knee deep in the ocean and pass your bottle out on the next wave.
And as you see your dark green bottle float away,
Your worry gets smaller and smaller,
With every breath in and every breath out.
The waves are just taking away your worry.
Your worry is now just a drop in this magnificent ocean.
The next time that you have these worries hanging over you,
Just take yourself back to this moment,
Writing your worry on a piece of old parchment and sending your worry off out to sea.
Awaken now on the next exhale,
Having a big stretch and being in the present moment,
With one less worry and a smile on your face.
And on the next inhale,
Just giving yourself gratitude for showing up today.
And remember,
You can come back here at any time.
And that concludes today's meditation.
Thank you for taking the time out to meditate with me today.
See you next time.
