Begin by finding a comfortable position,
Close your eyes and take a few deep breaths.
Inhaling through your nose and out your mouth and again in through your nose all the way up to the crown of your head and out your mouth.
One more time inhale all the way up through your nose and let it go through your mouth.
Allow the breath to bring you into this present moment.
Feel how your belly expands,
How you breathe into your back,
Front and the side of your ribcage.
Try to balance your breath so that you inhale to the same count as you exhale.
Breathe in to a count of 3 or 4 or maybe 5 and out for 3,
4 or 5.
You should feel that the breath is deep,
As deep as the oceans your breath knows know it.
Feel your body connected to the chair,
The bed,
The floor.
Feel supported by the ground beneath you and feel supported by the waters that are inside of you and by the waters that are in the ocean.
Knowing that you and the ocean are one.
Now visualize the ocean in front of you,
The rhythmic sound of the gentle waves in the background as you breathe in.
Feel the fresh sea air filling your lungs and with each exhalation release any tension,
Letting go of stress,
Letting go of worries,
Letting go of all that no longer serves you and your highest self.
See the calm ocean in front of you,
The water moving in and out on the sand.
Allow yourself to take a few steps forward,
Allow the water to touch and caress your face and with your next exhalation allow yourself to submerge under the water,
Under the ocean.
Knowing that you and the ocean are one,
You come from the ocean,
The ocean is you,
You are the ocean.
As you continue moving through the water picture a pod of dolphins gracefully swimming towards you and perhaps you cannot see them all that clearly just yet but you can already sense them.
You sense their love,
Their playful energy and curiosity as they approach you.
You feel your heart center expanding,
Welcoming their loving energy and giving your love out to them freely.
You feel safe,
You feel supported,
You feel as though you belong with this pod of dolphins,
They are your family.
Feel a sense of joy and belonging as you see them playfully leap through the water and their sleek bodies reflect the sunlight.
Feel the vibrant energy of the dolphins surround you,
Their playful intelligent nature gleaming from them.
Allow yourself to feel joyful,
Playful and curious yourself as you breathe in,
Absorb this positive life-giving energy that they bring and allow it to fill your entire being.
Breathe in the beautiful bright light and love of the dolphins,
Sinking your breath with the rhythm of the dolphins.
Inhale deeply,
Imagining the rise of the ocean tide,
Imagining and envisioning the smile,
The joy,
The love of the dolphin pod around you.
Feel the harmonious connection between your breath and the infinite ebb and flow of the ocean.
And just as you decide to retreat back to land,
The dolphins encircle you,
You in the center and them all around you as though they are saying goodbye.
We will be here when you are ready to come back.
You are now connected with us and us with you.
Ask yourself by looking inside of your heart,
What is it that you are asking the dolphins to support you with?
Where in your life do you need their love,
Their open hearts,
Their playful,
Curious and joyful energy?
Allow yourself to receive and allow your heart to be filled with gratitude for the presence of the dolphins in your meditation today.
Allowing them to swim away now,
Knowing that your connection with them is for eternity.
You may always return back to that feeling of love and belonging that they gave you.
Feel the deep connection with the ocean and all its creatures.
Begin to bring your awareness back to your physical surroundings.
Wiggle your fingers and toes,
Gently becoming aware of your body.
And when you are ready,
Open your eyes.
