Riding The Wave

This guided meditation teaches you the single most practical skill for anxiety, stress, and emotional overwhelm: how to be with difficult feelings without being consumed by them.
Using the simple, powerful metaphor of waves and shore, you will learn to:
Notice thoughts and emotions without pushing them away or clinging to them, use your breath as an anchor when feelings feel "too big", this is not about feeling better. It is about getting better at feeling. And that changes everything.
Music by NaturesEye

Transcript

Hello and welcome. My name is Tina and I want to thank you for joining me for this meditation. We're going to practice being with whatever arises, Like riding a wave. So find a comfortable position, Either sitting or lying down, Allowing your body to relax and release into the surface that is supporting you. And wherever you're at right now, Just try to relax a little deeper, Allowing yourself to be here, Giving yourself this time. When you're ready, Close your eyes. Taking a deep breath in through the nose, Expanding your belly, Holding at the top for a moment, And taking a long slow breath out through the mouth. Let's do that one more time. Breathing in through the nose, Hold at the top, And then exhale through the mouth. Now I want you to just notice what is here. What are you feeling in your body? Or maybe a thought or an emotion. Whatever it is, Just notice it, Like a wave coming in. You don't have to push it away, And you also don't have to hold on to it. Just let it be there. And if it feels too big, You could come back to your breath. Let that breath be your shore. I want you to notice if the wave changes, Or if it stays the same. Just watching, Feeling, Like watching the ocean, The tide going in and out. If a thought comes, Just let it be there. Don't try to control it, Let it pass like a knowing you're safe, Knowing you have your shore. Bring in your awareness back to your breath, Taking a deep breath in through the nose, Holding at the top, And then as you exhale through your mouth, I want you to pretend you're blowing out a candle. Breathing in through the nose, Hold at the top, And then blowing out the candle. Bringing yourself back into your body by wiggling your fingers and your toes. And then gently start to flutter your eyes open. Enjoy the rest of your day. Namaste.