So making yourself comfortable.
In your eyes either fully or partially.
Taking a few deep breaths.
And on the out-breath inviting the muscles in your body to relax,
To release.
And on the out-breath inviting the muscles in your body to relax,
To release.
Bringing your awareness to your breath.
Bringing your awareness to your breathing.
So very gently resting your awareness on your breathing.
We're not trying to control the breath.
Simply being aware of your breathing body.
And on the out-breath inviting the muscles in your body to relax,
To release.
And I'm going to invite you to use some imagery.
Imagery doesn't work for all of us.
So I invite you to bring your curiosity to this little meditation.
See if it works for you.
If not,
It's not a problem.
You can simply bring your awareness back to your breathing if that's what you need to do.
So as you're aware of your breathing body,
This expansion,
This movement out of your chest and your belly,
Movement up of your shoulders.
And then the contraction of your belly and your chest moving down of your shoulders.
This gentle cycle,
Gentle rhythm of your breathing.
Seeing this like gentle undercurrents in the ocean.
Seeing your breathing like the depths of the ocean moving slowly.
The flow of your breath.
Like the slow flow of water deep in the ocean.
Maybe imagining a very gentle current that moves a large body of water in one direction and then moves that large body of water back in the opposite direction.
The heaviness,
The slowness,
The gentleness of this process.
The depth of this process.
The embodiment of this process.
Really immersing yourself in the rhythm of your breathing.
Understanding the details of your breathing cartillary as yourvine And you'll probably notice that your mind wanders every now and then.
Your awareness moves up into our head,
Into our intellect,
To thoughts.
Imagining this is the same as becoming aware of all of those little waves on the surface of the ocean.
The choppiness or the large waves.
These waves that rise and fall,
Sometimes in pretty quick succession.
Happening on the surface of the ocean.
Happening on the surface of your awareness.
Moving your awareness up.
When you see your mind doing this,
Knowing it's not a problem.
There always are these waves on the surface.
Noticing them.
And then gently bringing your awareness back down into the depth.
Immersing yourself in this experience of breathing again.
The waves are always on the surface.
And our breathing,
Our breathing body,
This rhythm,
This cycle,
This deep ocean is always there,
Patiently doing its thing.
Patiently moving through cycles.
Ceaseless cycles.
This rhythm.
If you're noticing any difficulty with this imagery,
You're feeling any difficult emotions coming up.
Is there somewhere in this landscape of the ocean that you could be that feels good?
Maybe you want to be closer to the surface or closer to the shore,
To the beach.
If the imagery isn't working for you,
As I said,
Just bringing your awareness to your breathing.
You can't do this meditation wrong.
Simply bringing curiosity to what you are experiencing.
You can't do this meditation wrong.
Noticing what it's like to be breathing deeply.
To be immersed in this ocean.
To be the ocean.
This deep,
Wide embodied ocean of awareness,
Of compassion,
Of connection,
Of courage.
Many things can happen in this ocean.
We can simply be aware of them.
Things happening in the mind,
On the surface.
And some deep,
Deep wisdom happening in the depths of our being.
Knowing that you can return to this place whenever you need to.
Use this resource in the depths of your being.
And as we're starting to transition out of this little practice,
Gently releasing any imagery that you have in your mind,
In your being.
Bringing your awareness simply to your breathing,
To your breathing body,
As it is sitting in the chair where you are right now.
Expanding your awareness,
Expanding your awareness out to your body as a whole.
Noticing pressure where you're sitting on your chair,
Pressure on your legs,
Your buttocks,
Your back.
Starting to move your body a little,
Fingers,
Toes,
Wrists,
Ankles,
Shoulders.
Gently opening your eyes when you feel ready.
Getting a stretch,
A sip of your drink.
