Hello my dear.
This guided meditation experience is intended to help you experience your mind like an ocean.
So let's just start by taking a moment to relax your body.
Soften any tightness or tension in your belly and your shoulders.
I invite you to find a posture that feels both relaxed and yet alert.
Whether that's lying down or sitting.
Then just rest your hands in an easy,
Effortless way.
With your eyes open,
Take a few moments to scan your awareness through the sensations of your body.
And wherever possible,
Soften and release any areas of physical tension or tightness.
Let your eyes stay open and focus on the middle of the room,
Wherever you are.
Then see how you can let your awareness travel across the room from where you're sitting.
And if you are lying down,
You can let your attention go upward to the ceiling.
And then notice,
Notice how you can let your attention come back to the centre of the room.
See if you can bring your attention closer to about book reading distance,
As if you're reading a book in your hands.
So clearly you can determine where your attention goes.
And now you can just let your eyes close,
Just let your attention go inward and gently focus on the sensations of your breath as it moves in and out of the body.
You can let your attention go to wherever the breath comes most naturally to you.
For some people it's the sensations of the air in the nostrils,
With that gentle feeling coming in and out as the air passes in and out at the nostrils.
For others they naturally feel the breath in the chest,
With the rising and falling of the chest,
With each breath in and out.
And for most beginners people feel the breath most naturally in the belly,
Feeling the diaphragm underneath the lungs,
Pulling air into the lungs,
Expanding your belly as you breathe in.
Then when the air is released from the lungs as you breathe out,
The belly naturally moves inward,
Sensing the abdominal movement in and out.
So see if you can let your awareness ride the wave of the breath wherever you feel it most naturally,
Your nostrils,
Your chest,
Your abdominal movement.
For some people it's even just the whole body breathing,
Whatever comes naturally to you.
And let's just let your attention ride the wave of your breathing.
As you're sensing your breath in and out,
You may also sense that your mind is as vast as the ocean.
As vast as the ocean where deep in the ocean beneath the surface it's calm and clear.
Just sensing your breath allows you to access the depth and the stillness of your mind as vast as the ocean.
Where from this deep peaceful place you can look upward at the waves at the surface,
The brain waves,
The brain waves that are the thoughts and emotions and conditions of your mind.
Can you notice all of those fleeting thoughts and emotions that are just there at the surface that come and go pretty quickly in and out of your awareness each day like waves at the top of the ocean.
Seeing your breath bringing you back to this peaceful place,
Feeling the profound depth of your mind.
When a thought comes or a feeling,
A memory or a sensation,
Then warmly and calmly just take note of that mental activity and redirect your attention to the breath.
And let your attention return to the breath to this depth of your mind where you can just sense and observe the activities of your mind as just activities and not the totality of who you are.
See if you can just let yourself enjoy the deep tranquility that comes from just sensing the breath,
Knowing that just focusing your mind on your breathing brings you to this deep place of calm and clarity.
Objectives.
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And now,
When you're ready,
Gently move your fingers and toes.
And gently let your eyes open.
Reacquainting yourself with the space you're in.
And may you bring the same quality of kind awareness to the rest of your day.
Feeling calm,
And relaxed in your body and in your mind.
