This meditation is called Ocean-Like Mind and it invites you to connect the energy of the ocean.
The ocean is vast and deep,
At the surface it experiences different elements,
The weather changes and yet below there is a sense of calmness,
A sense of stillness despite all that it experiences above.
We as humans experience all sorts of different thoughts and feelings,
Different actions from other people around us,
Yet deep down we can cultivate a sense of calm and stillness even despite everything that goes on around us.
However you choose to land,
Begin to soften your eyes,
Letting them close.
As you let your eyes close begin to sink into this moment,
Focusing on your breath,
Using your breath to anchor you further into just being in this moment.
Letting go of anything that happened before,
Anything that might happen after.
Find your mind relaxing,
Becoming still to your breath,
Connecting to your experience right now.
Let's take a few deep breaths together as we continue to relax into this moment,
Breathing deeply through your nose,
Fill your breath all the way down to your belly,
Feeling the sides of your waist expand up into your ribs and then your chest,
And as you exhale gently pull your belly in and feel your ribs and chest pull in,
Letting go of all the breath inside of you,
Letting it dissolve out into space.
Another inhale through your nose,
Filling deep down to your belly and then your ribs and chest,
And then exhaling,
And one more deep breath,
And slowly exhale,
Come back to a natural breath.
Perhaps you find a slight audible sensation with your breathing,
And as you find this audible sensation,
Begin to visualize the beach,
The sun shining,
And the sun rays sparkling on the surface of the water,
Noticing how each wave comes to crash on the shore and then leave to go back into the ocean.
Just like our breath goes in and out,
The waves ebb and flow.
Notice how each wave on the surface of the ocean doesn't last,
And yet there are many waves that make up the surface.
Our waves are just like our thoughts,
Coming and going,
Not lasting,
Making up who we are.
In this moment,
The waves are nice and gentle,
Coming and going,
And yet we remain the same,
Calm and still and present.
Visualize yourself at the depths of the ocean,
Floating,
Suspended.
There is calmness,
Stillness,
And quiet.
From the depths,
Visualize gazing up towards the surface,
Seeing the same waves,
Seeing the sun shining through the water,
And the rays coming through all the way down to touch your face.
Through all that happens on that surface,
You remain calm,
Peaceful,
And still.
Continue focusing on your breath,
Just like the surface of the ocean.
As your thoughts and feelings come up,
Come back to your breath,
And come back to that feeling of calm and stillness below the surface,
In the depths,
The tranquility that is accessible.
Using your breath as a guide to deepen your presence,
To deepen your relaxation,
To find clarity.
The waves of your mind may feel choppy,
Vague,
Or small.
Let yourself experience whatever comes up,
But know that you can come back.
You can come back to that deep stillness and peacefulness,
Using your breath to anchor you into the moment.
Just keep focusing on your breath.
As these thoughts come up,
As the feelings come up,
Notice them.
Let your mind be aware of what's happening.
Just as it's aware of what comes up,
What you notice,
Gently come back to your breath.
Come back to the peacefulness of your inhales and exhales,
The gentle rising of your chest,
Continuing to visualize this deep stillness and deep peacefulness.
Looking up at the surface of your mind,
The surface of your experience,
And coming back,
Coming back,
And coming back.
Take a few minutes on your own to experience what comes up,
And focusing again on your breath.
Being gentle with yourself and focusing the mind on the breath again,
Focusing the mind anchoring into that stillness,
Into the depths of peace and calm.
Begin to come back,
Leaving this ocean-like experience,
And yet taking it with you.
Begin to wiggle your fingers and toes and take small movements to wake up,
Fluttering your eyelids open,
Letting the sense of sight in.
We'll close this practice with another deep breath.
Begin to inhale through your nose,
This time not only filling your belly,
Your chest,
And your ribs,
But feel your breath expand to all parts of your body.
And as you exhale,
Open your mouth and let all the air out.
Thank you so much for joining me in this practice.
I hope that this benefits you.
Continue to find that calm and peacefulness within you.
Have a great day.
