Put your eyes closed softly or gently lower your gaze,
Whatever feels right to you.
Completely resting into the support beneath you,
Whether you are seated or lying down.
Knowing that support gently cradles you.
Rest here just as you are as we begin our meditation together.
Bring a gentle awareness to your breath without changing any of it.
We are simply observing.
Notice the soft rise and fall of your heart space and belly,
Like ocean waves brushing the shore.
And begin now to imagine floating in a warm,
Gentle,
Crystal blue sea.
Water holds you completely,
Buoyant or simply floating.
Shoulders supported,
Arms from shoulders to fingertips,
Buoyant and unburdened.
Your heart space gently rising and falling,
Gently rocked by your breath.
And your belly,
Let it soften,
Let it rise and fall free and safe.
Hips supported by this warm ocean.
The sea gently receiving your legs,
Caressing the knees,
The calves and the ankles,
All the way down to the soles of the feet,
By this beautiful,
Warm,
Crystal blue ocean.
And now imagine you're not just floating in the ocean.
You are the ocean.
Vast,
Deep,
Steady beneath the surface.
Limitless,
Expansive,
Peaceful.
They're just gentle waves.
Some roll in,
Some roll out,
Some linger and some dissolve into ocean foam.
There's no need to attach to these thoughts right now.
Just witness them as they pass,
Waves rolling in and receding.
You hold the knowledge that you can always return to this place,
This stillness,
The ocean within.
The water is shallow and clear,
Resting on sparkling white sand.
Knowing you can always ground your feet and feel the soft tickle of the sand beneath you.
Begin now to invite a little more awareness back into your body.
Notice where you are seated or lying down,
The surface beneath you,
Steady and real.
Without rushing,
Begin to deepen your breath as if you're returning from a long,
Peaceful float,
In which you are.
Gently wiggle the fingers,
Roll the wrists,
Softly move the toes.
With no urgency,
Just a slow return of awareness back into this place and time.
Take a full breath in and a long,
Releasing breath out.
Gently blink open your eyes,
Bringing with you the quiet,
The calm,
The steadiness of the ocean within you.
Knowing you can return to this place anytime you need.
