Settle down in any comfortable posture of your choice.
Feel free to sit on the floor or on a chair.
Just ensure that your spine is straight and your eyes are closed.
Feel free to use cushions or pillows.
Take couple of deep breaths in and out.
And slowly settle down for the practice.
Become aware of the sounds outside the room.
Become aware of the sounds inside the room.
Become aware of your physical body.
Relax the feet,
The lower body.
Relax the torso.
Arms relaxed.
Shoulders relaxed.
Neck,
Front and back relaxed.
All the facial muscles relaxed.
Head relaxed.
Your entire body relaxed and still.
Now very gently become aware of the breath.
Feel the breath going in.
Feel the breath going out.
Try to be aware of the subtle difference in temperature at the nostrils.
A cooler sensation when you inhale.
A slightly warmer sensation when you exhale.
Try to observe the subtle difference in temperature at the nostrils.
Now very gently shift your awareness to the eyebrow center.
Become aware of the point between the two eyebrows.
Become aware of this vast emptiness,
This dark space at the eyebrow center.
This is your mind space.
Explore it for a few moments.
Now on this dark screen at the eyebrow center,
Visualize a beautiful ocean.
A beautiful ocean right in front of you.
Visualize yourself sitting on a beach.
Recall the sense of touch with soft sand.
The soft sand in touch with your feet.
Become aware of the saltiness in the air.
The sounds of the waves crashing.
A very safe,
Serene,
Beautiful place.
For the next few minutes,
All you need to do is simply relax here.
It's a safe space.
Now as you sit here,
Visualize a wave rising in front of you.
And then watch the wave as it hits the shore.
Visualize the white foam as the wave hits the shore.
Visualize another wave rising up and hitting the shore once again and the white foam.
Now this time,
As you inhale,
Watch a new wave rising up.
And as you exhale,
Watch the wave hitting the shore.
Next inhalation and another wave rising up.
And as you exhale,
The wave hits the shore.
It's like you and the ocean are getting in sync.
Every time you inhale,
Watch a wave rising up.
And every time you exhale,
Watch the wave crashing against the shore and the white foam.
Recall the sounds and just be here in sync with the ocean.
With every breath cycle,
You feel more and more connected with the ocean.
Keep watching the waves rising and crashing.
If your mind gets distracted,
Slowly become aware of the breath.
Become aware of the waves and feel the connection.
You feel a sense of lightness,
A sense of joy with every breath cycle.
You feel a sense of connection with Mother Earth.
Slowly,
You feel like you and the ocean have merged and become one.
A single being.
Very slowly,
Let go of the visualization and slowly become aware of the physical body.
Become aware of your feet in touch with the floor.
Become aware of the sounds around you.
Become aware of the farthest sound vibrations.
Expand your sense of hearing.
Visualize the space around you,
The different objects around you.
And visualize yourself sitting in stillness.
Sit in stillness for as long as you want and then slowly,
At your own pace,
Come out of the meditation.
