This will be a short meditation to help relieve any anxiety,
Worry,
Fear,
Doubt,
Restlessness,
Any negative emotions or thoughts in your mind and body.
So just get into a comfortable seat or lie down if you'd prefer.
When you're ready,
Allow your eyes to close.
And then through your nose,
Take a full breath in.
Through the nose,
Let it go.
Again through your nose,
Inhale smoothly and fully.
Through your nose,
Exhale smoothly and completely.
And continue to breathe in and out through your nose.
And as you exhale,
Observe if you can lengthen the bottom of your exhale.
So the breath naturally comes in without strain or struggle.
And as you release the breath out,
Observe the last vapors of air exiting.
Continue to breathe in a matter that's soothing and observing how long you can make the exhalations.
And as you exhale,
Observe if you can lengthen the bottom of your exhale.
And as you linger in the bottom of those exhales,
Watching all the last remnants of breath dissipate and dissolve.
Allow any tension in the mind and body to dissipate and dissolve as well.
Notice if there's anything that you'd like to let go of as you release your breath.
Release worry.
Release fear.
Release anxiety.
Release anger,
Doubt,
Frustration,
Any negativity.
And then I'd like you to visualize the ocean.
The waves crashing on the shore and receding back into the ocean from where they came.
And imagine that as the wave comes in and crashes on the shore,
That's like the inhale,
The breath filling you.
And as the wave recedes back into the vastness of the ocean,
That's like the exhale,
Your breath emptying you.
Knowing that the breath ebbs and flows just like the waves in the ocean eb and flow,
Just like thoughts in the mind and emotions eb and flow.
So as the wave recedes back into the ocean and your breath escapes into the air around you,
Witness how the last vapors of breath leave,
How that wave receding starts to dissolve and dissipate and melt into the sand beneath it so smoothly and completely.
No any tension in the body,
Any distress in the mind also can dissipate and dissolve as you empty and relax.
And as you keep this image of the ocean in your mind's eye and lengthen and linger into the ends of these exhalations,
Know that your mind will often pull you in another direction or you'll get distracted by a sound or a sensation or another image and that's all okay,
It's part of meditating.
When you notice that happening,
Just very gently bring your awareness back to those long smooth exhales,
Letting go of anything and everything that you just don't want here in this moment.
With grace and compassion and tenderness,
Allow your breath to soothe you and soften your mind.
And now as that ocean wave comes into shore and the next inhale comes to you,
Breathe in some gratitude and let go of anything that gets in the way of feeling grateful,
Maybe just for this moment,
Maybe just for this breath.
Let gratitude come into you like the wave comes into the shore.
Release anything that gets in the way,
Any burden,
Any stress,
Any uncertainty,
Any fear.
Breathe gratitude in once more,
Let it fill you so completely and release anything and everything that you don't want in this moment,
Just this moment.
And then sitting quietly,
Just observe how you feel.
A relaxation,
A softness,
A deeper sense of presence and ease.
And when you feel ready,
Allow your eyes to reopen and bring some movement into your body and make sure to thank yourself for this time,
For your own healing.
Namaste.
