Just like water pleases our senses, meditating on the sea can make our minds more joyful. These are three meditations with marine themes that will leave you feeling better and thinking more clearly. Get ready for a magical experience!
Meditating on the Sea and Vastness
1. Set the scene.
If you have a beach nearby, head out to the sand. Otherwise, you can conjure up a marine environment with a recording of waves and seagulls. Set out a picture of the waterfront or some shells from your last summer vacation.
2. Get off your feet.
Sit down on the ground or on a chair, whichever is more comfortable. Maintain good posture with your back held straight. Your arms can relax at your sides or rest in your lap.
3. Focus on your breath.
Turn your attention to your breathing. Consciously slow down. Hold each inhalation and exhalation for about the same interval. Feel your diaphragm rise and fall as you draw air in and out.
4. Picture an infinite ocean.
Imagine you’re looking into an endless field of blue waves. Allow the image to fill your vision and your world.
5. Feel the spaciousness.
Luxuriate in living large. Stretch out and relish the absence of boundaries.
6. Take a broader view of things.
Conclude your session with a determination to give yourself more room. If you start to feel pressured, slow down and remember the ocean.
Meditating on the Sea and Purification
1. Get into position.
Get ready for your next session. Sit down and count your breaths.
2. Observe your thoughts.
Take note of each thought that crosses your mind. Remain neutral and accept whatever arises.
3. Imagine everything rinsed clean.
As your mind slows down, select a time when it feels natural to pause. Now envision water washing over all your cares.
4. Share the sensation.
Take that atmosphere of rejuvenation and bestow it upon others. Divvy it up among your loved ones and total strangers.
5. Resolve to keep things tidy.
Once you’re feeling restored, aim to stay on track. Spend less time worrying and devote your energy to the things you find most meaningful.
Meditating on the Sea and a Sense of Connection
1. Take your seat.
Once again, find your way back to the beach or the images that bring it to your mind. Scan your body and mind for any tension and let your breath melt it away.
2. Contemplate the importance of water.
Think of all the things that water does for you. Water provides beauty and enables life. It’s present everywhere: in the sea, your body, the rain, and swimming pools.
3. Generate gratitude.
Express your appreciation for water. It was there waiting for you when you were born. It makes your survival possible and quenches your thirst. It washes your clothes and allows people and goods to move across the planet.
4. Add more blessings to the list.
The more you think about it, the more you’ll notice all the things you have to be grateful for. Natural forces and other people provide us with many essential resources without requiring any effort or expense from us.
5. Seek out ways to give back.
Take a moment to ponder your connection with the Earth and other creatures. Think of their kindness and generosity. Even if the sea lacks any intentions towards you, it still showers you with precious gifts. With this perspective, you’ll feel highly motivated to do good deeds of your own.
Treat your mind to a beach vacation! Meditations on the sea are an effective way to put yourself at ease and see your life in a new light.
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
Did you know that what you eat can have a significant impact on your mood and mindset? A poor diet can lead to decreased energy levels, low moods, and even depression. Conversely, a healthy diet can improve your mood, help you feel more energetic, and boost your overall sense of well-being.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
When stress, anxiety, and depression creep in, it can be difficult to stay motivated and keep your head in the game. Fortunately, dietary supplementation can help. Certain vitamins, minerals, herbs and other natural ingredients have been shown to improve moods and reduce stress levels. For example, B vitamins (such as B6 and B12) are essential for maintaining healthy brain function and producing energy. Omega-3 fatty acids, which can be found in fish oil supplements, are known to reduce stress hormones and promote relaxation. Magnesium is also important for mental health – it helps regulate stress hormones, reduce anxiety levels and improve quality of sleep.
In addition to these supplements, there are also a number of herbal remedies that can help with stress management. Herbs such as lavender, chamomile and passionflower can be helpful for calming the body and reducing stress levels. Valerian root is another popular stress-relieving herb – it helps to relax the mind and promote restful sleep.
Ultimately, dietary supplementation can play an important role in improving your mindset and mood. If you’re feeling stressed or down, consider adding some of these supplements to your daily routine! They may just be the key to unlocking your mental wellbeing.
So… if you are unable to eat better and need supplementation, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.
These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
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