Ocean And Wave

Ocean and wave.

These planet meditations are designed for you to sit with the beautiful elements and life in all its glorious creation on our earth as you quiet yourself to be here right now.

They can be used as a metaphor as in the classic lake or mountain meditation in the mindfulness series.

They can be used to return you to your sense of oneness with the whole planet or you could simply enjoy them and relax.

I hope you can use them in a way that resonates for you.

If you have a suggestion for something in the natural world that you would like me to create a meditative moment around,

Please feel free to contact me via email,

Instagram or Facebook.

Blessings,

Maite.

So I invite you to take a couple of full breaths,

Making yourself comfortable.

Sitting or lying.

Letting the air out slowly.

Breathing in.

Breathing out.

Bringing your awareness to your breath to the inflow and outflow.

As you gently close your eyes and begin to notice any sensations you can feel in your body now.

Beginning to notice how it feels for you in this moment.

What sensations might you notice in your body as you breathe?

Right here.

Right now.

Bringing your attention to your head.

And scanning slowly down as you breathe in your natural ebb and flow.

From your head,

Neck,

Shoulders,

Chest,

Back,

Tummy,

Hips,

Buttocks,

Thighs,

Calves.

And finally feeling into your feet.

Noticing the sensations in your feet and in your toes.

Perhaps your toes are touching or maybe they're apart.

Just noticing.

And becoming aware of any sensations in your body with a sense of gentle curiosity.

Nothing to think about them,

Do about them.

Just bringing an awareness into your body.

Bringing your focus back into your body.

And into any sensations you might notice or feel.

Perhaps you can sense some tingling or maybe numbness.

Maybe there's a sense of tightness somewhere in your body that's breathing in and out.

And allowing all sensations to be.

Sensing where your body is making contact with the surface supporting you.

Perhaps your heels or calves or shoulder blades are pressing into the floor or mat.

Maybe the backs of your legs are pressing against your chair and your feet and soles pressed to the floor,

Grounded.

Whatever you sense just noticing and letting be.

And now bringing your awareness up through your body and into your lungs.

Noticing the feeling of the air entering and leaving your lungs.

Breathing in and out.

Noticing the movement of your body as it fills with air.

And the movement as the air leaves again.

Perhaps you can even notice the pause.

The pause on the in-breath just before you let the air go.

And the pause on the out-breath just before you draw new air in.

Simply bringing awareness to your breath and your own natural ebb and flow.

And maybe noticing that your body knows what to do.

In every moment and with each breath.

And now bringing your awareness to the sensation of your breath on your face.

Maybe noticing the sensations on your cheeks or just below your nose or over your chin.

As you breathe in and as you breathe out.

What's the temperature of the air like on your face?

Is it warm or cool?

Noticing any difference perhaps.

And when you let the air go or draw the fresh air in.

However it is for you right now.

Just noticing.

With nothing to change,

Decide.

No right way or wrong way.

Just lying or sitting here.

Supported by the ground or chair.

Breathing in your own natural way.

And noticing what's happening for you in this moment.

And now bringing your awareness to any thoughts which may be arising.

No need to push them away.

Just noticing them as they arrive.

And leave again.

As you return your attention to your breath.

To breathing into your whole body.

And now bringing into your mind's eye the image of an ocean.

Perhaps it's somewhere you know.

Or one you've been to.

Or one of your imagination.

What does your ocean look like?

Can you bring it into more focus?

How big is it?

Is it a vast sea stretching out to a distant horizon?

Or maybe it's a small lagoon.

Contained and peaceful.

Are there waves in your ocean?

Perhaps they're towering blue walls.

Or maybe they're small and choppy.

Or maybe your ocean's calm.

What colour is the water?

Is it grey blue?

Or perhaps it's turquoise and clear.

However your ocean is,

Just being with it and seeing it.

As you lie here safely supported by your mat or chair.

Or cushions.

And the ground beneath you.

So what's the weather like over your ocean?

Maybe the sun's shining.

And the surface is quite calm.

Or are there large clouds gathering.

Causing ripples over your surface.

Maybe you have a storm raging and the waves are deep and cold and thrashing.

As the spray rises high in the air.

Or maybe there's a light breeze.

And the sound of some gulls.

Flying far from land calling to each other over the calm blue water.

Just breathing.

And feeling the ground beneath you as you lie with your ocean.

And hear its sounds.

Now bringing your focus and attention to below the ripples and waves.

Sensing the depth of your ocean beneath the surface.

The deep seabed.

Dark beneath the water.

And underneath the seabed the solid rock floor.

Being now with this ground beneath your ocean.

And this steady rock that lies beneath the shifting sounds and the turbulent water.

Day by day.

Month by month.

Year by year the sun will rise on your ocean.

The moon will set.

The stars will shine.

Your ocean's surface will reflect and change with all things it meets.

And yet below this surface.

Deep beneath the waves and the vast expanse of water.

Is the seabed.

And the solid unchanging rock.

Now as you lie here or sit here breathing calmly.

Feeling supported and held by the ground.

Can you feel yourself as your beautiful ocean?

Sensing in many ways our mind is like the surface of the ocean.

Sometimes we may be choppy.

Changing.

Sometimes full of storm and anger.

Or reflecting the light that shines on us from others.

Or in our own surroundings.

And sometimes we're calm.

But sensing now that just as our ocean we also have a deep bed of rock beneath.

A calmness.

And a stillness.

That's always there.

Always within us.

Watching.

Listening.

In each moment with each breath.

And so lying here breathing with ease.

Seeing that as your ocean you always have.

If you drop below into your depth.

Your own solid rock beneath.

A still steady wisdom.

That is unchanging.

Always there.

Quietly steady.

And now leaving your ocean.

And focusing back onto your breath.

And the rhythm of your own natural in-breath and out-breath for a few moments.

And when you hear the chime.

Gently opening your eyes.

Moving your hands and feet.

Taking a stretch.

Maybe wriggling your fingers and toes.

And smiling.

May the strength and depth of the ocean be with you this week.