You are not the waves you fear.
You are the ocean that holds them.
Gently close your eyes or soften your gaze.
Take a slow,
Deep breath in and a long,
Easy breath out.
Let your shoulders soften,
Your jaw release,
And your belly to be full and at rest.
Feel the steadiness of the ground below and the moving air above,
As if you're floating on a boat.
Bring attention gently to your breath,
Your gentle anchor in this vast ocean.
Notice each inhale as a wave rising,
Each exhale as a wave receding.
Let your breath move naturally,
Without force.
Just watch the tide of each breath roll in and roll out.
Now imagine your mind as a wide,
Deep ocean.
Thoughts and feelings are like waves on the surface.
Some may be gentle and small,
While others strong and crashing.
Notice what waves are here right now.
Perhaps a thought appears as a memory,
A worry.
Perhaps a feeling rises.
Sadness.
Joy.
Content.
Where do you feel it in your body?
How big is this wave?
Does it come and go,
Or linger for a bit?
We are here to observe,
Not to fix.
Simply watch each wave rise,
Crest,
And fall back to the sea,
And softly remind yourself.
Waves rise,
Waves fall,
The ocean remains.
If you notice yourself pulled into a wave,
Gently return to your breath,
Your anchor,
And whisper quietly as you do,
I am the ocean.
These are just waves.
Because waves may appear powerful,
Yet the vast ocean beneath remains still and deep.
Again,
Let it echo within you.
Waves rise,
Waves fall,
The ocean remains.
You are that depth,
Spacious,
Still,
Calm and steady.
I am the ocean.
These are just waves.
Now take a moment of reflection.
Which wave in your life are you still fighting to control?
When all it wants to do is to return to the sea,
Breathe into it gently,
And notice what happens when you loosen your grip,
When you let the tide carry it away.
Know this truth.
You are not every thought that passes through.
You are not every feeling that crashes and fades.
You are the vastness that holds them all.
So once more repeat,
I am the ocean.
These are just waves.
Waves rise,
Waves fall,
The ocean remains.
And as we close,
Carry this truth with you.
Let the waves of life wash over you,
But never wash you away.
For you are not what comes and goes.
You are the ocean that stays.
Whenever life feels stormy,
Return to this truth.
Waves rise,
Waves fall.
The ocean remains.
May your mind,
Body,
And spirit be abundant with peace,
With calm as steady as the ocean,
Today and every day.
Until next time,
My friend.
Namaste.
