Find a comfortable seat.
You can sit up on a blanket,
A pillow,
A block,
But allow for your hips to remain higher than your knees for a more rooted seat.
Stack your shoulders back over your hips.
Draw your belly button towards your spine for a more supported seat and reach up through the crown of your head.
Here you can place your palms face up or face down,
Whatever is more comfortable for you.
And here start to listen to your breath.
Breathe in and out through your nostrils.
Send your breath through the back of your throat for Ujjayi Pranayama so that your breath becomes a bit more textured,
A bit more audible.
You may notice that your breath now resembles the sound of the waves in the ocean.
Similar to the waves of the ocean,
Connect your inhales right into your exhales and the end of your exhales right into the next inhale.
So your breath is never-ending,
Just like the energy of the ocean.
Imagine sitting on a beach or a rock or a cliff looking out into the sea.
Imagine the temperature of the air on your skin,
Smell of the ocean,
Hear the sounds of the waves,
The sounds of the birds.
As you watch the ocean waves roll in,
Think of a new story or a one-sentence mantra that you would like to invite in to your life.
Maybe there is a story that you've been telling yourself for way too long that's been holding you back.
Maybe there's a goal that you've been holding on to.
It's time to move forward with it.
On your inhale,
As the waves move in towards the beach,
Think of your new mantra,
Your new vision,
Your new feeling.
And on your exhale,
As the waves move back into the ocean,
Imagine your old story going with them.
As the waves move in towards you,
Feel a new,
Find a freshness,
New excitement for life.
As the waves move out back into the sea,
They pull with them anything that no longer serves you.
Continue to repeat your mantra.
On your inhale,
What are you inviting in?
On your exhale,
What are you letting go of?
When your new story comes to fruition,
How do you feel?
How do you show up in the world?
How do you show up for others?
How do you show up for yourself?
As you let go of your old stories,
Your old conditions,
How do you feel?
Is there a lightness?
Is it easier to breathe?
As we sit in silence,
Continue to listen to the waves,
Allowing Mother Nature,
One of the most powerful forces on the planet,
Be your main focus.
Allow for the ocean to fill your soul.
As you listen to the waves,
Continue to listen to the waves,
Allowing Mother Nature to fill your soul.
Allow for the ocean to fill your soul.
Begin to deepen your breath.
Take a breath in through your nose,
Fill up.
Exhale,
Let it go out of your mouth,
Releasing anything that needs to be released.
Bring your hands to touch in front of your heart,
Anjale Mudra.
We'll close our meditation together as we bow.
Namaste.
