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Ocean Breath Meditation: A Guided Practice for Calm and Relaxation
Here's the script for Mindful Moments: Daily Breathing Exercises for Relaxation:
[Warm, welcoming tone]
Hello, and welcome to today's Mindful Moments. I'm so glad you've carved out this time for yourself – especially on a day that might feel a bit overwhelming. I know many of us are wrestling with end-of-year pressures, holiday preparations, and the usual December intensity. [PAUSE]
Let's take a moment to simply arrive. Wherever you are – whether you're sitting, standing, or finding a comfortable position – give yourself permission to be exactly as you are right now. [PAUSE]
Gently close your eyes if that feels comfortable. Take a deep breath in through your nose, allowing your lungs to fill completely, then slowly release through your mouth. [PAUSE]
Today, we're going to explore what I call the "Ocean Breath" – a technique that mirrors the natural rhythm of waves, bringing calm and consistency to your inner landscape. [PAUSE]
Begin by imagining your breath as a gentle tide. As you inhale, picture a wave slowly rolling toward the shore – soft, deliberate, gathering strength. Feel your chest expand like the gradual rise of water. [PAUSE]
As you exhale, imagine that wave returning to the ocean – smooth, unhurried, releasing any tension with it. Your breath becomes a natural rhythm, no force, just simple movement. [PAUSE]
With each breath, notice how your body softens. The muscles around your shoulders might drop slightly. Your jaw might release its grip. Your hands might become a little more relaxed. [PAUSE]
If thoughts drift in – and they will – simply notice them like passing clouds. No judgment. Just gently return to the rhythm of your ocean breath. [PAUSE]
Continue this breathing for the next few moments. Inhaling – the wave approaches. Exhaling – the wave retreats. [30-second breathing space]
As we prepare to complete our practice, take one final deep breath. Feel the sense of spaciousness you've created. [PAUSE]
When you're ready, slowly open your eyes. Carry this sense of calm with you. Today, whenever you feel the world rushing around you, you can return to your ocean breath – your inner sanctuary of peace.
[Gentle closing]
Wishing you moments of tranquility. Until next time.
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago