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 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.
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.
Some of the links in this article are "affiliate links", a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission.
The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers.
By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.
Are you super busy but need to take control of your health? Are you tired of being tired? Subscribe to my “Minimize Medications, Maximize Health Blog” and I’ll give you 7 Tips to Get Healthy in No Time absolutely FREE.