This meditation is a practice my friend J.R. Rain, who is a very successful long-term writer, uses and credits with his success.

It gives you a simple mental reset you can return to any time by connecting to the sensory feeling and imagery of being on a cliff and breathing in the powerful ocean below while releasing

stress on every exhale.

This is the Meditation Minis podcast with your host, hypnotist, Shell Hamilton.

Begin your process maybe by taking three deep breaths, out a sigh on the exhales. You can even

bring your shoulders up to your ears if you want to on the breath in and then drop them or roll

them back down your back. Signaling to your body and mind that it's time to take a moment to just

chill out, to relax. As you listen to your body and mind that it's time to take a moment to just chill out, to relax.

As you listen to the sound of my voice, I'd like you to imagine what it would be like for you to find yourself at the top of a cliff,

feeling safe and secure, either sitting or standing. And below you is a churning ocean, an ocean of energy.

And as you sit or stand on that cliff and that ocean is there below you, you might notice the sound of it. Or maybe you just hear the sound of the wind in your ears.

If you're a picture maker, you might really be seeing it, but if you're not so much of a picture

maker, then ask yourself, what would you be feeling? How would the wind feel? Or is it still up there on the cliffside?

As that ocean churns below you, what sounds might you hear, how would it smell to be there

above the ocean?

Just imagining for a few moments how that would feel and then with every inhale, what would it be like to breathe

in the energy of that churning ocean below?

To breathe it into every fiber, every cell of your being, breathing in that energy and exhaling any stress cares concerns worries frustrations

just letting them drain away as you breathe in that energy you may find yourself getting energized

or you may find yourself getting very calm and just go with whatever your subconscious mind knows is what you need most right now.

And on those exhales, releasing the things that do not serve you here today, releasing any old anger, old resentments,

let them all just blow away. And it's just you in the cliff and the sky and the ocean below.

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