Categories: Mind & Soul

Discover Deep Stillness With This Ocean Meditation

The surface of the ocean is a busy, sometimes turbulent place where wind and waves cause constant movement. But deep down below the surface, there’s profound stillness, despite the surface activity. In this ocean meditation, listeners discover the identical concerning the mind. Despite the activity of thoughts and emotions, there’s all the time a deep stillness available inside.

Without mindfulness, we are likely to discover with the activity that happens on the surface. We attach tightly to our thoughts as they arise, or proceed engaging with them by attempting to push them away. When we glance inward and observe this activity, nonetheless, we see that thoughts behave like ocean waves. They come and go and are not any more ‘us’ than anyone wave defines the ocean.

By holding thoughts frivolously in this fashion, we reduce their power to cause us suffering and pain. This ocean meditation script teaches us that we are able to select where to put our energy and a spotlight. We can allow for what’s arising, knowing that it doesn’t fundamentally change who we’re. And sooner or later, it is going to dissipate again.

Practice Time: < 10 minutes
Purpose: Experience Deep Stillness
May Help With: Reducing Rumination, Easing Anxiety, Breath Awareness
Practice Level: Intermediate

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Here’s a Sample of the “Discover Deep Stillness With This Ocean Meditation” Guided Meditation Script:

So, to scale back anxiety,
start by taking a moment to loosen up your body,
soften any unnecessary tension in your belly and shoulder,
and discover a posture that feels each relaxed and alert,

Rest your hands
in a simple effortless way.

With your eyes open,
take just a few moments
to scan your awareness
through the sensations of your body,
and wherever possible,
soften and release
obvious areas of physical tension.

Let your eyes stay open
and concentrate on the center of the room
wherever you might be.

And then see how you’ll be able to let your awareness travel across the room
from where you’re sitting.

If you’re lying down,
you’ll be able to let your attention go upwards
to the ceiling.

And then notice
how you’ll be able to let your attention come back
to the middle of the room.

And see when you can bring your attention closer,
to about book-reading distance
as when you’re reading a book in your hands.

So clearly, you’ll be able to determine where your attention goes.

And now
you’ll be able to let your eyes close
and just let your attention go inward.

And gently concentrate on
the sensations of the breath
moving out and in of the body…

And you’ll be able to let your attention go to wherever the breath comes most naturally to you.

For some people,
it’s the sensations of the air within the nostrils ,
with that gentle feeling coming out and in
because the air passes out and in on the nostrils.

How to Use This Ocean Guided Meditation Script

Connect to the deep stillness on the depths of your being with this guided ocean meditation script. Marked as intermediate, this 10-minute script invites listeners to keep up mindfulness of breath while fiddling with metaphor.

Use this ocean meditation to guide groups or one-on-one sessions
Share this meditation script live in person, or online
Use it to make an audio or video recording
Share this recording freely online, or in a live session

When sharing intermediate-level meditations, take care to think about the audience you’re sharing with. Do your best to anticipate misunderstandings or hostile reactions. Remind participants that in the event that they feel uncomfortable, they’re welcome to open their eyes, return to an easier breath practice, or take breaks as needed. It can be helpful to host an inquiry after the meditation to deal with questions as they arise.

Conclusion

The mind, just like the ocean, is continually in motion, especially on the surface level. Over-identification with this continual movement can leave us feeling anxious, stressed, fatigued or depleted. The intent of this ocean meditation is to assist us connect with the depths from which thought arises, versus each individual movement of mind. By doing so, we connect with greater stillness, peace and ease.

Fitness Fusion HQ