Welcome to your ocean sleep practice.
My name is Brandon and I'm here to guide you through this meditation recorded on the Pacific coast of Oaxaca,
Mexico.
This meditation can be used to help you wind down from your day or to simply practice as you are laying down with the intention of drifting off to sleep.
If it's possible,
I recommend practicing this meditation with the lights off or with an eye mask by giving your conscious awareness less light in the space around you.
You may notice that your mind may begin to settle and your body may begin to soften even more.
Finding a comfortable position,
Either seated upright or laying down.
Once you have settled your body,
Begin to close your eyes,
Turning your attention inwards.
If it's possible for you,
Gently sealing your lips and notice the breath moving inside the nose,
Pushing past your nostrils.
Acknowledging the reality of your present moment.
Seeing if you can let go of how you think this practice should be today.
Releasing all judgments and expectations.
Just seeing if you can simply sit in the vastness of your mind in total observation.
Seeing all images,
All feelings,
All sensations and being okay with everything.
Listening to the waves expanding in the distance.
Notice the sound of water softly crashing,
Ebbing and flowing.
Notice what this does to your body.
How does this sound affect your breath?
How does the ocean affect your breathing?
Is there somewhere your mind is taking you to?
Simply notice everything occurring within your awareness without attaching yourself as you continue to breathe into this present moment.
Seeing if you can breathe with the sound of the ocean however that looks like to you.
Notice when your mind drifts to your future or your past and notice when you become distracted.
Every time you observe the mind drifting,
Begin to gently form an inner smile.
This smile is only for yourself and no one else.
The physical act of an inner smile can help cultivate acceptance within yourself.
Understanding each moment with an inner smile regardless of how you feel or what your thoughts may be within each moment.
Starting to slow down your breath,
Feeling an expansion in your stomach as you inhale and notice if you can let go of your stomach as you exhale.
Seeing your exhale as a continued opportunity to surrender.
Let's begin by regulating our breath by creating equal counts between inhale and exhale.
Do not force this breath.
See if you can inhale and exhale quietly.
Allow yourself to exhale completely and begin to breathe in for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5.
Exhale for 5,
4,
3,
2,
1.
Continue to gently count your breath inside your mind,
Feeling your body soften on every exhale.
Staying with the count that feels right for you,
Trying not to force anything and continuing at your own pace.
Exhale for 5,
3,
2,
1.
Exhale for 5,
3,
2,
1.
Exhale for 5,
3,
2,
1.
Exhale for 5,
3,
2,
1.
Let's begin our 2 to 1 ratio breath,
Starting with a very low count.
However much we inhale,
We will double the count on the exhale.
Begin by exhaling completely.
Inhale for 1,
2.
Slowly exhale for 4,
3,
2,
1.
Inhaling for 1,
2.
Slowly exhaling for 4,
3,
2,
1.
Beginning this 2 to 1 ratio breath,
Feeling the stomach expand and gently pulling your stomach in towards your spine as you exhale,
Going at your own pace.
Inhale for 5,
3,
2,
1.
Seeing if you can increase the count of your breath.
Perhaps you inhale for 4 and exhale for 8.
Or inhale for 5 and exhale for 10.
Be gentle with yourself and understand that every day you will have different limits with your breath.
Let go of any judgements.
This practice will soothe your nervous system as you continue to inhale and exhale.
Inhale for 5,
3,
2,
1.
Inhale for 5,
3,
2,
1.
Letting go of this counted pattern and coming back to natural breathing.
Seeing what remains in the body.
Notice how your breath naturally rises and falls.
And beginning to bring your awareness to the inside of your eyelids.
Breathing in that space.
Notice the colors,
The shapes,
The textures.
Moving and flowing on the inside of your eyelids.
Regardless of your mind drifting or taking you somewhere else.
Continuing to focus on the space.
Breathing in the shapes,
The colors and textures of light and energy.
Moving through the inside of your eyelids.
Expanding the space throughout your body.
Visualizing the energy behind the eyelids.
Moving and flowing throughout your entire physical body.
Breathing in the shapes,
The colors and textures of light and energy.
Begin by visualizing an expanding light growing at the center of the Earth.
Begin to feel this calming warm light from the center of the Earth moving up into your feet.
Noticing the feeling and how the calming light moves inside your calves.
Up and over your knees,
The back of your knees and inside.
Moving up into the thighs and hamstrings.
Noticing any sensations arising in your legs.
Feeling the natural pull of gravity.
The light and energy pulling you into the Earth.
This warm light begins to wash up over your hips,
Your sit bones and pelvis.
Traveling up into your abdomen,
Into your lower back,
Upper body,
Chest.
Flowing into your heart with a sense of warmth.
With a sense of peace.
This light expands inside the chest and opens your awareness to the sensation of your heart.
How does your heart feel in this moment?
Does it feel open,
Heavy,
Warm?
What are the sensations,
If any,
Do you feel in this space here?
Feel the light now spreading over your chest,
Up inside the shoulders,
Down your arms.
And spreading into your fingertips,
Feeling the pulse inside the hands.
Feeling this energy flowing up inside the neck,
Your throat,
Your jaw.
Relaxing all your muscles as it flows inside your face.
This warm light expands throughout your entire body.
Visualizing this in your mind's eye.
Imagining your breath expanding your entire body with this light.
Notice your state of being.
Allow yourself to be here in this moment,
Feeling any and all effects within your body.
Beginning to create slow and gentle movement in your fingers and your toes.
Taking a deep breath in through the nose.
Exhaling,
Releasing through the mouth,
Letting go of a sigh.
Placing the hands on top of your heart and listening to your heartbeat.
And feeling the sensations inside the chest.
Breathing into the heart center.
Letting go of your hands.
And feeling the totality of your body,
Noticing any shifts.
Thank you for joining me in this meditation practice.
You may continue to listen to the waves as you drift off to sleep or slowly begin to open your eyes and allow yourself a few moments to come back into the physical space around you.
Whatever feels right for you,
I extend nothing but gratitude and peace to you.
Namaste.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
