"This Contemplation Exercise" is recommended for practice upon awakening each morning or before going to sleep each evening. I suggest you or a friend or family member read the following script into a tape recorder so that you may practice it undistured at anytime you may wish.
01-Sit or lie down quietly on your bed as you close your eyes and gently listen to the sound of your breathing...
02-Imagine the sound of the Ocean surf mixing with the sound of your breathing...
03-Begin to sense the cascading surf sound of your breathing pulsing in and out just as the ebb and flow of genle lapping waves upon the seashore. Your breathing moves more deeply, rhythmatically and effortlessly in harmony with it's sound and movement...
04-As thoughts or distractions may arise, notice that within moments they are washed out and clean away by your next and every subsequent breath you take...
05-Continue to focus on the sound of your breathing mixing with the sound of gently breaking surf as you feel yourself settling into a state of greater stillness and deeper calmness...
06-Can you hear the ocean-like sound each breath makes...? Imagine that surf gently washing up on a golden beach with the Sun shining high above...
07-Without moving your head, imagine there is an open window resting atop the crown of your head as your eyes begin gazing upward to see the golden light of the Sun shining it's golden light up and through the top of your head...
08-Feel the Sun's warmth begin to stream into your mind and body as the surf sounds of you're breathing continue to wash away all distractions and concerns you may have had... There is absolutely nothing else to do right now or at anytime you practice this "Ocean Breathing Exercise" but listen... listen to the sound of your breathing... Feel... feel the warmth of the Sun's light upon the crown of your head... Continue to concentrate on these alone for the next few moments or minutes until you are ready to move up and into you're day...
"May you maintain your state of rest-fullness during your thoughts, words and activities each day..." May you have most pleasant dreams each night..."
