Find a comfortable position and allow your body to settle.
Let your breath move in a way that feels natural,
While you imagine your awareness sinking just a little deeper into your body,
As if you're slowly swimming beneath the surface of an ocean.
As you look up,
You can see the surface of the ocean as it's alive with movement.
Your thoughts and emotions rise and fall on the surface like waves.
Sensations in your body crest and break.
Perhaps today is stormy with thunder and rain that you can see impacting the surface.
Or today's a mild day,
And you can just watch subtle changes.
Either way,
You're watching from a quiet,
Calm place,
Deeper under the surface of the water.
All of this activity is happening,
But you're not in the storm.
You're observing it from below.
As you watch the surface from below,
Notice if any particular wave draws your attention.
Perhaps you find yourself pulled to the surface and feel yourself in the waves.
Maybe there's a thought that's looping.
Maybe there's a loud feeling.
Maybe there's a particular sensation tugging at you.
Instead of trying to quiet it or push it away,
Simply acknowledge it.
Notice if you found yourself back on the surface,
Engaging.
We can't stop the storm,
So we won't put energy into trying.
But just see if you can notice it,
And then just dive a little deeper below the surface and watch it from below.
If the wave feels intense,
Just remind yourself of the vast size of the ocean.
It has so much space up there on the surface,
So let it move as it needs to.
You're not responsible for controlling it.
You're simply present.
As you continue observing,
Notice how the waves shift.
Some soften.
Some pass.
Some will keep showing up again and again.
And perhaps they're a little less overwhelming when they're viewed from below.
The ocean doesn't fight the weather,
And you don't need to either.
And as you're ready,
Imagine slowly rising back towards the surface,
Bringing the calm of the deep with you.
You don't lose the stillness as you rise.
You carry it with you upward.
So take a breath,
Feel your body,
And bring yourself back into the room.
And just know that you can return to this underwater place anytime,
Especially if the surface feels stormy.
