Guided imagery, a beach and an exchange with the waves. Music underneath
The waves do the work here. Each one pulls a bit of the doubt out with the sand and leaves something steadier behind.
About 10 minutes with Steven Webb's calm voice.
You walk down a beach until the water is running over your feet. Then it turns into an exchange. Breathe in confidence, breathe out self doubt, with the sea doing the same thing in and out beside you. Nature has a way of getting you back to your own wisdom without you having to think your way there.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Who this is for
You are about to do something and the voice has already told you that you are not the right person for it.
This one uses the sea, and the sea is well chosen. Waves do exactly what breathing does. Build, then release, then again, and they do not need you to help.
What happens in this meditation
Settle, and give the tight parts of your body permission to let go rather than force them.
Then a vast beach with the sand warm under your feet and the sound of the water getting louder as you walk down.
At the water's edge the waves run over your feet. Each one pulls sand out from under you as it goes back, and takes some of the doubt with it. Each one that comes in brings something steadier.
Then it becomes one line. Breathing in confidence, breathing out self doubt, in time with the water.
Then you thank the sea, walk back up the beach, and come round from five.
How to get the most from it
Ten minutes, and it is best used just before rather than long after.
Sit up rather than lie down. This is one to leave feeling awake from.
Keep the rhythm. Let the in breath and the out breath match the waves, and let the sea set the pace rather than you.
Questions people ask
Can I use this if I have never been to a beach like that?
Yes. Most people are drawing on a feeling rather than a place. Warm ground under your feet and water coming and going is enough for it to work.
Does breathing out doubt actually do anything?
It gives a vague thing a shape and a direction, which is more useful than it sounds. You are not arguing with the doubt, you are letting something bigger than it take it away.
When should I use it?
Before the interview, the appointment, the conversation. Ten minutes, and you walk in having already been somewhere steadier than the corridor.
Read along
The transcript
It follows the audio. Press any line to jump there.
confidence · self-worth · sea · visualisation
Read the transcript
Welcome to Ocean's Embrace Guided Meditation. In this meditation we will immerse ourselves in the soothing sound of the
waves and the vastness of the ocean and this will help us to let go of self-doubt and embrace inner
strength and that resilience within.
Remember there's no right or wrong way to do this meditation and simply allow yourself to be present and open
to the experience. Begin
by finding a comfortable position.
I'll just give you a few seconds just to straighten your back and relax into this moment and become aware
of your breath.
Imagine breathing in calm, breathing out relaxed.
And the idea of meditation is to stay alert and focused while also being relaxed.
You can close your eyes gently or soften your gaze a few feet in front of you.
Now continue to bring your awareness to your breath. You
don't have to do anything with your breath. Your body knows how to breathe.
It's been doing it for a long time without you.
It's not something we need to really get involved with. We can just sit and be aware.
Use your awareness to just take notice of the breath.
You're breathing in and you're breathing out.
And it might help to label it and like breathing in calm, breathing out relax
And Now open your awareness to your body and any pockets of tension that may be around.
And if you do find any, just give them permission to relax.
And you can give your shoulders permission to relax. The same as your face and your eyes and your chin.
And
any parts of the body that could do with just relaxing at the moment. Just give it permission to relax
and it'll always come back to you and say, oh, I've been waiting for you to give me permission.
The same as your breath. Your body knows how to relax.
And as you continue to breathe calmly and naturally, imagine yourself standing at the edge of a beautiful, vast ocean.
You've got a beach either side of you extending as far as you can see.
You can feel the warm sand beneath your feet and the gentle sea breeze on your face.
And as you gently start walking towards the shoreline, you can hear the waves gently getting louder.
And you start to see the difference between the sand and where the waves are breaking.
As you continue to breathe in calm and
breathe out relax.
And as you get closer you feel a deeper connection with the ocean's powerful energy.
And just as the waves come in go out, just the same as your breath,
It's like a build up and then a release.
Breathing in calm, breathing out relax.
And as you reach the water's edge, allow the waves to wash over your feet.
And while the wave and the sea, the sand back out with it and you feel it when you think
imagine the self-doubt and the energy leaving with it
and And you can feel the ocean's energy easily just sweeping away the negative and the self-doubt from your
mind.
And each wave bringing a fresh new confidence and strength and resilience.
And with each wave, taking away more of that doubt and negativity.
Continue to stand on the shoreline, focusing on the sound of the waves as they come and go.
With each breath, visualize the ocean helping you dissolve self-doubt. And
in return, filling you with confidence and self-belief.
Breathing in confidence, weaving out self-doubt.
Take a few more breaths, just fully experiencing this exchange of energy.
And as you're feeling lighter and more confident and self-assured, gently thank the ocean. And
then begin walking back towards the edge of the beach.
And as you leave the shoreline, allow yourself to feel the gratitude for the healing experience that you just had.
You embrace the connection you have with the ocean and your inner peace and your inner power.
Nature really has a way of allowing you to connect to your inner wisdom.
In a moment I'm going to come back from five and we'll bring the presence back to this room in
this present moment.
So five, four, gently open your eyes, begin to notice your surroundings. Three,
shake out your arms. Two, take a deep breath in with a bit more energy. One, and welcome
back. And remember that we can use nature all the time and use nature's power and the depth of the
ocean especially with the waves to We can breathe in one thing. We can breathe out something else. And we
can use it to replace energy, to replace sometimes the negative and self-doubt. With positive and more confidence energy.
So remember you can always return to the ocean's embrace whenever you feel you need to dissolve some
self-doubt and embrace your inner strength and inner wisdom. I hope you enjoyed this meditation and if you find this
podcast and these meditations helpful in any way, if you could leave a review that would be amazing and that
would be awesome and if you could head over to thankyousteven.com Treat Me to a Coffee. That would be really
helpful because it helps pay for these meditations. It helps pay for the hosting of this podcast. And that's
thankyousteven.com. And you're awesome. Have an awesome day. Thank you.
