Ocean waves

Ocean breath meditation script

Welcome, today I will guide you through an ocean wave visualization and breathing session.

Begin by finding a comfortable seated position, either on a cushion or in a chair, with your back straight and your hands resting on your knees or in your lap.

Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.

Now bring your attention to your breath. Notice the rise and fall of your chest with each inhale and exhale. Allow your breath to become slow and steady, and focus on the sensation of the air moving in and out of your body.

As you continue to breathe, imagine that you are standing on the shore of a beautiful beach. You can hear the sound of the waves crashing against the shore, and you can feel a gentle breeze blowing against your skin.

With each inhale, imagine that you are breathing in the fresh, salty air of the ocean. Visualize the air filling your lungs and nourishing your body with its energy and vitality.

With each exhale, imagine that you are releasing any tension or stress that you are holding in your body. Visualize the stress and tension leaving your body and being carried away by the waves.

Now, let's begin to incorporate a breathing technique called ujjayi, or ocean breath.

Inhale and exhale through your mouth. Bring your awareness to your throat. On your exhales, begin to tone the back of your throat (your glottis or soft palate), slightly constricting the passage of air. Imagine that you are fogging up a mirror. You should hear a soft hissing sound.

Once you are comfortable with the exhale, begin to apply the same contraction of the throat to the inhales. You should, once again, hear a soft hissing sound. This is where the name of the breath comes from: it sounds like the ocean.

When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing through your nose, still making the same sound.

As you continue to breathe in this way, allow yourself to become more and more relaxed. Imagine that you are sinking deeper and deeper into a state of peacefulness and tranquility.

Now, imagine that each inhale and exhale is like the ebb and flow of the ocean waves. With each inhale, imagine that the wave is rolling in, and with each exhale, imagine that the wave is rolling out.

Allow yourself to become completely absorbed in the rhythm of your breath and the waves. As you continue to breathe, feel yourself becoming more and more connected to the world around you.

Continue breathing in this way for a few more minutes, allowing yourself to sink deeper and deeper into relaxation and peace.

When you are ready to finish the meditation, take a few deep breaths and gently open your eyes. Take a moment to notice how you feel, and carry the sense of peace and tranquility with you as you go about your day.

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