Written by:

Updated on:

February 16, 2024

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 profound 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 manner, we reduce their power to cause us suffering and pain. 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
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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.

Ocean meditation, Discover Deep Stillness With This Ocean Meditation

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 to the deep stillness at the depths of your being 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. 


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 connect to greater stillness, peace and ease. 

About the author 

Sara-Mai Conway

Sara-Mai Conway is a writer, yoga and meditation instructor living and working in Baja Sur, Mexico. In addition to online offerings, she teaches donation-based community classes in her tiny, off-grid hometown on the Pacific coast. She is a certified 500-hour Remedial Yoga and Applied Mindfulness Advanced teacher with Bodhi Yoga Spain under the Independent Yoga Network (UK).