In this meditation,
You will be invited to come to rest at the bottom of the ocean floor,
Where everything is still,
Quiet and peaceful.
You may wish to lie down and gently close your eyes if that feels safe and comfortable for you.
Take a slow,
Deep breath in through your nose,
And exhale softly through your mouth.
Again,
Breathing in through your nose,
And releasing through your mouth.
One more time,
Inhaling gently,
And letting the breath melt out of you.
Allow your body to settle.
Let yourself grow heavy,
Supported,
Held.
Now,
I invite you to imagine yourself resting at the bottom of the ocean floor,
Far below the surface.
A deep,
Gentle silence surrounds you,
Calm,
Steady,
Safe.
As you rest here,
Feel your body begin to soften,
Softening the belly,
The jaw,
The space between your eyebrows.
Relax the shoulders,
The arms,
The hands.
Let your hips grow heavy,
Your legs soften,
Your feet release into stillness,
Surrendering the entire weight of your body to the ocean floor.
Nothing to hold,
Nothing to do,
Just resting.
The water above you is vast and comforting,
Like a soothing blanket.
You are safe,
Resting here,
Held effortlessly by the great body of the sea.
Notice the quality of this stillness,
Soft,
Weightless,
Timeless.
No urgency here,
No demands,
Only rest.
Now,
Allow your breath to move like the ocean itself,
Slowly rising,
Like a wave rolling in and softly falling.
Inhale and exhale.
Inhale and exhale.
With each inhale,
A wave of ease washes over your body.
With each exhale,
Any tension dissolves into the water.
Here,
At the ocean floor,
Everything moves slowly,
Even thoughts drift like distant currents.
Nothing to chase,
Nothing to fix,
You can simply observe and rest.
Here,
On the ocean floor.
Now,
Feel the deep support beneath you,
The steady presence of the sea around you,
A sense of being cradled by something ancient,
Vast and completely unhurried.
If the mind wanders,
That's okay,
Thoughts can float past like soft shapes in the water and you remain here,
Resting,
Breathing,
Held.
Allow yourself to sink more deeply into this feeling of ease,
Into stillness,
Into spacious rest.
Nothing required of you now,
Just being.
Keep breathing at your own pace,
Letting your breath breathe you,
Noticing the inhale and the exhale.
Breathing in calm,
Exhaling tension.
Breathing in softness,
Exhaling worries.
Noticing the inhale and the exhale.
Breathing in calm,
Exhaling tension.
Breathing in softness,
Exhaling worries.
You are safe here,
You are held.
You are allowed to sink even deeper into rest now.
As you rest here,
Feel the comforting presence of the water all around you.
Soothing,
Steady,
Slow and soft.
Breathing softly,
Feeling the steady rhythm of your own breath supporting you.
The surface beneath you,
Cradling you,
Softening your whole body again and again.
Softening the belly,
The jaw,
The space between your eyebrows.
Relax the shoulders,
The arms,
The hands.
Let your hips grow heavy,
Your legs soften,
Your feet release into stillness.
Surrendering the entire weight of your body to the ocean floor.
Now,
I invite you to soften into a deep stillness,
Nothing to do,
Just being,
Resting here.
