Ocean Practice (For Beginners)

Beginning a meditation practice can be difficult. Many people struggle to clear their minds and focus on their breath. In this practice, you will learn to use the imagery of ocean waves as a way to regulate your breath and enter a meditative state. While ideal for beginners, you can return to it anytime you're finding it hard to center yourself for your medication practice.

Transcript

This meditation will walk you through an introductory meditation using the sound of an ocean.

So first I want you to sit comfortably and take a big inhale and close your eyes and exhale.

Breathe in again and breathe out.

And in and out.

With your next big breath I want you to picture an ocean wave crashing on the shore.

And out.

And the wave recedes and in again.

And the wave crashes.

And out.

The wave ebbs away.

Do that again.

Breathe in.

Wave crashes in.

Breathe out.

Wave ebbs away.

Now with your next breath when you breathe in shrug your shoulders up to your ears.

And when you breathe out lower your shoulders down.

Continue picturing the ocean waves in and out as you breathe.

With the next big breath in lift your shoulders and when you breathe out this time lower them really fast.

Breathe in.

Lifting your shoulders and breathe out.

Drop your shoulders quickly.

And one more time breathe in.

And out.

Let your breathing return to normal.

And slowly open your eyes.

You can use this meditation anytime you need to get yourself into a calmer more relaxed state.