Thank you for joining me for this meditation.
Today I am on a beautiful sailboat and I'd love to do this meditation with you as the sun sets over the ocean.
When you're ready I invite you to close down your eyes.
Notice if you can hear anything from the boat or from your surroundings.
Now from going to the outside world into the inside world.
Let's use the doorway of the breath.
Let's meet in the out-breath.
I invite you to breathe in through the nose,
Hold at the top and out through the mouth.
One more,
In through the nose,
Right at the top,
Hold it,
Let the shoulders slide down and out of the mouth.
Now I want you to imagine yourself,
Much like this boat,
Floating on the water.
The ocean is calm this afternoon,
There's a slight ripple on the surface from the wind.
And then ever so often there's a soft swell that gently picks the boat up and places it back down again.
I can smell the salt in the air,
I can feel the sun saying its final goodbyes as it slips behind the land.
Today I am,
And therefore you are,
Lucky to be in Arnhem Land,
In the north of Australia.
The weather is warm,
The ocean is warm,
The sun is warm,
But that breeze brings that slight relief and as we connect with the element of the water.
Feel the way it holds us,
Still so alive,
But so strong,
So supportive,
But at the moment so gentle.
And then tuning into the element of the earth that's actually holding that water,
A lot more rigid,
Firm,
Dependable.
And then to the element of fire from the sun,
As it kisses the skin,
And then the element of air that brings life to things,
That gently moves through the boat,
Making things clink and whistle.
Now noticing any thoughts come up,
Beautiful thoughts of the mind,
We're going to take them and place them into the water and watch them float by.
Perhaps there's one,
Perhaps there's many,
And when in doubt,
Always coming back to the breath.
Now while we have this moment shared together,
Let's share some gratitude.
I'll go first.
Three things.
I'm grateful for how well this boat floats.
I'm grateful for these beautiful big windows the boat has,
So I can see the trees on the land,
The ripples on the water,
And the dolphins as they go past.
And I'm grateful for you being here,
Because although I am the only one on board at the moment,
I'm still sharing this moment with you,
So it shows no matter where we are,
We have these beautiful moments of connection and shared value,
Which shows that we are always connected,
In this moment,
In this lifetime,
In whatever comes after it.
Now it's your turn,
Three things you're grateful for,
Beautiful.
Now to help support our nervous system,
We're going to do three final breaths.
We're going to breathe in through the nose as before,
But on the exhale,
We're going to hmm,
Like we're a bee,
Or even like we're a purring motor.
So empty your lungs,
Inhale through the nose,
Right to the top,
And then exhale,
Hmm,
Again.
Inhale through the nose,
Feel the belly,
Feel the chest,
Hold it at the top.
Exhale,
Hmm.
Final one,
In through the nose,
Feeling the belly,
The chest,
Under the collarbones,
Let the shoulders slide down,
Hold it,
Bring in a little bit more,
And exhale,
Hmm.
Hmm,
That's just a beautiful way to show our vagus nerve that we are safe.
Thank you for sharing this moment with me,
I want you to know that I believe in your hopes and your dreams,
I believe in your truth and your honesty,
And I believe in your love and compassion,
And I look forward to sharing another meditation with you in another beautiful location.
Thank you for being here with me,
My name is Tegan,
And I am on board the beautiful boat,
The Lady T,
Not that I named it after me.
Have a beautiful morning,
Midday,
Or evening,
Until next time.
