Ocean Meditation
 
To begin meditation, find a quiet place. If it makes you more comfortable use a cushion under your bottom or chair to support your spine in an erect yet relaxed posture. 
 
Breaking Muscle Shop
Close your eyes gently and find your natural breath pattern.
 
Fill your body with breath as you let your mind begin to relax.
 
Begin to notice what thoughts, sounds, and feelings arise. As each though comes up try to allow it to go like the waves of the ocean. Allow each inhale and exhale to flow like a wave. As you imagine the flow of waves in the ocean, focus each breath on one flowing wave, in and out through the nose.
 
Draw your attention more and more in to the breath and away from the passing thoughts. Remain present, yet relaxed with each flowing breath. Feel each breath rise and fall in a wave rhythm.  
 
Stay with this wave flow of breath for 10 minutes.
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