Welcome to this meditation.
Take a moment to settle into a comfortable position,
Either seated or lying down.
Feel the earth beneath you,
Steady and supportive,
Holding you with unwavering strength.
Close your eyes or take a soft gaze,
And allow your hands to rest naturally by your sides or on your lap.
Begin to tune in to your breath.
Then take a deep inhale into your belly through your nose,
Filling your belly then chest expand until it's fully inflated,
And then hold,
And exhale softly through your mouth,
Releasing tension as though sighing out into the vastness of the sea.
Let your shoulders soften,
Your jaw release,
And your body begin to relax.
With each breath,
Feel yourself arriving more fully into this moment,
As if being gently carried to the shore by the tides of your breath.
Now turn your attention fully to your breath.
Imagine it moving like waves,
Steady,
Natural and unforced.
On your inhale,
Feel the wave of your breath rising,
Gathering energy and curling upwards.
At the pause,
Imagine the wave cresting,
Reaching its highest point,
Holding still in perfect balance,
And as you exhale,
Feel the wave release,
Flowing back into the vast expanse of the ocean,
Soft and dissolving.
With each breath,
Let the rhythm of the waves wash over you,
Calming your mind and soothing your body.
You are no longer separate from the ocean,
You are part of its endless cycle,
Rising,
Cresting and releasing.
As you breathe gently,
Picturing this wave of your life and breath moving,
Hear the words of Rumi,
You are not a drop in the ocean,
You are the entire ocean in a drop.
Now picture yourself standing on the edge of a great ocean,
The sand beneath your feet is soft and cool,
Grounding you in this gentle embrace.
Feel the salty breeze on your skin,
Refreshing and invigorating,
It carries with it whispers of renewal and promise,
As if the sea is speaking to your soul.
Before you the water stretches endlessly,
Its surface shimmers with sunlight.
Notice the colours,
The deep blues that speak of mystery,
The greens that hint at a hidden life and the silver sparkles that dance like laughter.
The waves roll in with a steady rhythm,
Each one a heartbeat of the earth,
Calling you to step closer.
Let yourself be drawn into this moment,
Fully present,
Fully at ease.
As you stand at the shore,
Notice how the waves mirror the waves of your thoughts,
Some are small ripples,
Fleeting and light,
While others are large,
More powerful swirls.
With each exhale imagine these waves of your thoughts dissolving into the vast endless sea.
There is no need to hold on to them,
The sea accepts them all.
Feel yourself become more present,
More anchored in the here and now.
With every breath you are more deeply connected to this moment,
Where the past and the future fade away,
Leaving only the gentle rhythm of life's tide.
Bring your focus to the waves as they softly brush against your feet.
Each wave as it pulls away takes with it what no longer serves you,
Old thoughts,
Tensions and worries.
Feel the water cleanse you,
Leaving behind a sense of lightness and freedom.
The ocean doesn't judge what it carries away,
It accepts everything with grace.
Allow yourself to do the same.
With every exhale release what weighs you down,
With every inhale draw in the fresh salty air,
Filling your body with clarity,
Renewal and possibility.
Let the sea set you free.
Now focus on the tide coming in.
Each wave rolls towards you,
Carrying gifts,
A spark of hope,
A chance for growth or whispers of opportunity.
Feel the cool water kiss your toes,
Leaving behind treasures with each crest.
Imagine these gifts as shimmering shells or glistening stones left just for you.
Let the waves remind you that life is always in motion,
Always bringing something new to your shore.
Each ripple carries the potential for transformation,
No matter how small.
Shift your awareness to the tide retreating.
Watch as the waves flow back into the ocean,
Carrying away heaviness,
Pain or anything you're ready to release.
Feel a sense of relief and lightness as you let go.
Each outgoing wave clears your path,
Making space for something new to emerge.
Affirm quietly to yourself,
I release what no longer serves me.
I am ready for a new chapter,
Cleansed and free.
Imagine the ocean on a calm day.
Its waves are gentle and steady,
A rhythm as natural as your breath.
These are the tides of daily life,
The ordinary moments that bring balance and grounding.
Let yourself appreciate their simplicity,
The quiet joy of a soft breeze,
The sound of laughter or the comfort of routine.
The sea,
Once it casts its spell,
Holds one in its net of wonder forever.
Now picture the ocean during a storm.
The waves rise higher,
Wild and chaotic,
Their energy raw and powerful.
Imagine yourself standing firm at the water's edge,
Your feet rooted deeply in the sand.
The storm rages,
But you are steady,
You are unshakable.
Feel the storm's energy surge through you,
Not as fear,
But as strength.
Know that storms pass,
And the ocean always returns to calm.
The storm is not your enemy,
It's your teacher.
Now shift your focus to the vastness of the ocean.
Every wave depends on the one before it,
Every tide guided by the pull of the moon.
Feel your connection to this great flowing system.
Like the ocean you are part of something far greater,
A web of life that is always in motion.
We are tied to the ocean,
And when we go back to the sea,
Whether it's to sail or to watch,
We are going back from whence we came.
Visualise the water shifting between states,
Sometimes clear and calm,
And other times cloudy and stirred by unforeseen forces.
Recognise that both states are natural,
Reflections of your own inner world.
Honour the clarity and accept the murkiness,
Trusting that the waters will always settle.
Clarity is not a result of stillness,
But a result of acceptance.
Let the image of deep blue waters wash over you.
Feel their depth,
Their quietness,
Their reflection of sadness.
Float gently in the blue,
Held by its embrace.
Honour your emotions as part of life's tide,
Knowing they will ebb and flow like the waves.
As the blue fades,
See sunlight breaking through the clouds,
Casting a gold glow over the ocean.
The water sparkles,
Alive with joy and light.
Let this radiance fill your heart,
Spreading warmth through your body.
Remember that joy is always within you,
Waiting to be rediscovered.
Happiness comes in waves,
Catch it while you can.
As your meditation draws to a close,
Bring your awareness back to the ocean before you.
See its vastness,
Its endless waves stretching out to meet the horizon.
Its tides,
Storms and calm waters are always changing,
Yet the ocean remains constant.
A reflection of your own capacity for growth,
Healing and balance.
Now take a deep breath in,
Grounding yourself in this rhythm,
And as you exhale,
Let yourself carry the peace of the ocean with you into the present moment.
Now begin to gently bring your attention back to where you are.
Feel the ground beneath you,
The support of the earth holding you steady,
Just as the sand held you at the shore.
Notice the rhythm of your breath,
Soft and natural,
Still echoing the steady rise and fall of the waves.
Bring your awareness to the sound around you,
Perhaps the faint hum of life or the quiet of the room.
Feel the temperature of the air on your skin,
The touch of your clothes and the energy within your body.
When you're ready,
Wiggle your fingers and toes,
Allowing the sensations to awaken gently.
Take a moment to stretch as though the tides of your body are unfurling after your journey.
Finally open your eyes softly,
Bringing with you the vast calm of the ocean and the grounding presence of this moment.
The ocean doesn't ask you to change,
It simply invites you to be.
Take this invitation into the rest of your day,
Moving with the ease,
Grace and rhythm of the waves.
Namaste.
