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 is deep stillness, despite the surface activity. In this ocean meditation, listeners discover the same about the mind. Despite the activity of thoughts and emotions, there is always a deep stillness available within.
Without mindfulness, we tend to identify with the activity that occurs at the surface. We attach tightly to our thoughts as they arise, or continue engaging with them by trying to push them away. When we look inward and observe this activity, however, we see that thoughts behave like ocean waves. They come and go and are no more ‘us’ than any one wave defines the ocean.
By holding thoughts lightly in this way, we can loosen their hold on us. This ocean meditation script teaches us that we can choose where to place our energy and attention. We can allow for what is arising, knowing that it doesn’t fundamentally change who we are. And at some point, it will dissipate again.
- Practice Time: < 10 minutes
- Purpose: Experience Deep Stillness
- May Help With: Reducing Rumination, Easing Anxiety, Breath Awareness
- Practice Level: Intermediate
Here’s a Sample of the “Discover Deep Stillness With This Ocean Meditation” Guided Meditation Script:
So, to reduce anxiety, start by taking a moment to relax your body, soften any unnecessary tension in your belly and shoulder, and find a posture that feels both relaxed and alert. Rest your hands in an easy, effortless way. With your eyes open, take 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 focus on the middle of the room wherever you are. And then see how you can let your awareness travel across the room from where you’re sitting. If you’re lying down, you can let your attention go upwards to the ceiling.
And then notice how you can let your attention come back to the center of the room. And see if you can bring your attention closer, to about book-reading distance, as if you’re reading a book in your hands. So clearly, you can determine where your attention goes. And now you can let your eyes close and just let your attention go inward. And gently focus on the sensations of the breath moving in and out of the body… And you can let your attention go to wherever the breath comes most naturally to you. For some people, it’s the sensations of the air in the nostrils, with that gentle feeling coming in and out as the air passes in and out at the nostrils.
How to Use This Ocean Guided Meditation Script
Connect with the deep stillness beneath the surface activity of the mind with this guided ocean meditation script. Marked as intermediate, this 10-minute script invites listeners to maintain mindfulness of breath while playing 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 consider the audience you’re sharing with. Do your best to anticipate misunderstandings or adverse reactions. Remind participants that if they feel uncomfortable, they are welcome to open their eyes, return to a simpler breath practice, or take breaks as needed. It can also be helpful to host an inquiry after the meditation to address questions as they arise.
Conclusion
The mind, like the ocean, is constantly in motion, especially at 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 help us connect to the depths from which thought arises, versus each individual movement of mind. By doing so, we may connect with greater stillness, peace and ease.
