Ocean Meditation for Calmness and Clarity Welcome to your inner sanctuary,
Your sacred space.
My name is Karen Noonan and I feel blessed and honored to be with you in this moment as we embark on a beautiful journey to self.
Take care not to listen to this while you are driving or operating heavy machinery.
Carve out enough time for yourself to enjoy this moment and resolve to feel peaceful and energized after this sojourn to self.
Turn out the lights and turn off your phone so that there are no distractions or interruptions.
Find a comfortable and relaxed position in which to sit or lie down and take the time that you need to find support for the legs and spine.
Take a moment to make sure that you are warm enough.
Now close your eyes and take a few long deep breaths.
Take a deep breath in and as you release it,
Allow your whole body to soften as you let go completely.
Relax and release every muscle,
Every ligament and tendon.
Let go of all control.
Know that your loved ones are safe.
You are safe.
It is safe to let go and surrender to this moment.
Be at peace.
Take a moment to send gratitude to God,
To the divine,
For all that you are,
For all that you have,
For all of the gifts and the blessings that you have in your life right now.
Breathe deeply and fully.
Ask your angels and guides to be with you as you work towards creating the change necessary to bring about any shift.
Your guardian angels are always close to you,
But they cannot intervene without your permission.
They are here to guide you to a better version of yourself.
Happier,
Healthier and more balanced.
They want to help you and they will guide you.
You need only ask.
Take a long,
Slow and deep breath in.
Hold it for a moment and then exhale slowly.
Take a moment to center yourself,
Making yourself comfortable either seated with a straight spine or lying down comfortably with support for neck,
Spine and knees.
If you are seated,
Make sure that your back is straight but not rigid.
You may try to elevate the tailbone with a folded blanket or find support for your spine by leaning slightly against the back of a chair or a wall.
If you are lying down,
Try using a pillow or rolled blanket under your thighs to support the natural curves of your spine.
Your legs should be relaxed and free.
There is no need to hold your posture.
Let go completely.
Arms are relaxed and free.
Resting comfortably at your sides with palms turned up to accept the blessings of the universe.
Relax the shoulders by pressing them down and away from your ears.
Make any adjustments that you need to make.
Shimming the hips,
Shaking the arms,
Wiggling the ankles,
Fingers and toes.
And then take a long,
Slow and deep breath in.
Hold for a moment.
Release and let go completely.
Feel all tension melting away with your exhalation.
Take another deep and slow breath in.
Think about drawing into your body,
Heart and mind all the peace and contentment that you could possibly contain.
As you breathe out,
Relax every muscle and release any stressful thoughts or feelings with your intention to find greater peace of mind,
Body and spirit.
Do this a few times.
With every exhale,
Feel your body becoming more and more relaxed,
Heavier and heavier.
Feeling more relaxed than you have ever felt.
You start to feel weightless now.
There are no boundaries.
You can do anything and be anything that you think or feel.
Focus all of your awareness on heart center,
The very center of your chest.
Be present in heart center to welcome each new breath with a sense of wonder at life itself.
With gratitude for the gift of this moment.
With gratitude for this breath.
Feel and hold on to this breath.
It is the only time you will ever experience this particular breath.
Once it has passed,
There will be a new breath,
A new moment to experience in gratitude and awe for the wondrous workings of you and your perfect and beautiful physical body.
With each exhale,
Send peace and love.
Be mindful of each and every breath.
Now imagine that you're walking along a path at the top of a tall hill.
To your one side you see the majestic turquoise blue water of the ocean below.
You continue to walk along the path,
Taking one step at a time.
Mindful of each step as you are mindful of each breath.
One step at a time.
One breath at a time.
You find a path which gently flows down towards the beautiful beach which lies below.
Taking your time.
Slowly and mindfully follow the path down to the golden sand.
Mindfully observe your surroundings as you move gracefully.
Grass,
Stones,
Bushes and trees.
Lie alongside the path.
Wild flowers,
Vivid colors,
Fragrances.
Feel the ocean breeze.
Smell the air.
Fresh.
Clearing the mind of any thoughts but of this moment.
Be present.
If at any time you feel your mind wandering,
Repeat the words,
I am peaceful and calm.
Over and over.
Centering yourself in the breath.
In the heart.
You reach the beach and take off your shoes.
Feel your feet in the sand.
Feel your connection with the earth.
Without moving a muscle,
Imagine wiggling your toes to dig deeper into the sand.
Feel a sense of calm and peace flowing into every cell of your being.
You feel the warmth of the sun as it shines gently on your skin.
You feel an overwhelming sense of gratitude for this moment.
And you open your arms wide to embrace the sky,
The sun,
The ocean,
The breeze.
As you open your heart to embrace this moment.
You smile.
You start walking slowly and mindfully towards the water.
Calm.
Crystal clear.
Turquoise blue.
Mesmerizing.
And with a pull that is almost magnetic.
You reach the warm,
Clear water and wade in until only your ankles are covered by the water.
Enjoy the fluidity of this moment.
I am peaceful and calm.
I surrender to the serenity of this moment.
Allow yourself to feel the water as it flows around you.
Freedom.
Swirling.
Swishing.
Crashing gently at the shore.
Listen to the sounds of the ocean.
Like the breath.
Endlessly,
Ceaselessly ebbing and flowing.
Notice the light of the sun as it sparkles on the surface of the water.
Experience the vastness of the water.
Feel the energy of this life force.
Feel the life that lies beneath the surface of the water.
As above,
So below.
See the surface of the water as calm,
Serene and wondrous.
Feel the life below the surface of the water as a mirror of the surface.
Calm,
Serene and wondrous.
And mentally repeat.
What I see is a mirror of how I feel.
I choose in this moment to feel calm,
Serene and peaceful,
Like the surface of the water on a beautiful calm day.
I know that there are times when I feel overwhelmed and insecure.
On these days,
I choose to bring my mind back to this place and time.
To the beauty,
Serenity and calm of the ocean.
Now take a walk along the shore.
Be mindful of each step,
Of each breath.
Feel the sand beneath your feet,
Heel to toes.
Feel the energy of the ocean.
Continue to hear the sounds of the ocean.
Seagulls calling and swooping in to the ocean to catch prey.
The gentle breeze.
Enjoy the smell of the ocean as you feel it clearing your mind and heart of what no longer serves you.
Any feelings of tension,
Stress,
Anxiety or depression are melting away into the earth,
The sun,
The wind,
The water.
Any negative emotions or thoughts are being released as you gently allow yourself to let go.
When you release that which no longer serves you,
You create a void,
Spaces within which need to be filled.
Take the time and be mindful of what you choose to fill these spaces with.
Fill these spaces with each new inhalation.
Feel yourself being filled with your intention,
With light,
Love,
Peace,
Joy and whatever else it is that you need at this time.
Feel or visualize this as light that is drawn into your body with every in-breath.
And see this light as being pure white or golden white in color.
Take your time.
And say to yourself mentally,
I am filled with love,
Light,
Peace and joy.
I love who I am in this moment and I love my life.
I am filled with love,
Light,
Peace and joy.
I love who I am in this moment and I love my life.
Continue to walk a little.
You reach a place with two palm trees,
Play host to a hammock.
You lie down into the hammock and allow yourself to surrender completely.
Let go.
Surrender to the release that you feel.
Feel the gentle breeze that allows you to sway gently from side to side.
All of your worries,
Cares and concerns melt away into oblivion as you release and surrender.
Surrender to complete relaxation.
Heavy,
Heavier,
Completely relaxed.
Nothing to think about.
Nowhere to be.
Just here now.
Breathe.
As you prepare to return from your meditation,
Resolve to feel more vital,
Refreshed and reenergized than you have felt in a long time.
And say to yourself mentally,
I am vital,
Refreshed,
Renewed.
I have the energy to complete any tasks and to move forward into my day with a sense of calm,
Clarity and profound peace.
Take your time.
Reconnect with your breath and start to move gently.
Prepare to fall into a restful sleep or to come back feeling renewed.
I am blessed.
May I be always a blessing.
And so we meet again.
Namaste.
