The sound of the waves crashing against the shoreline, the smell of salt in the air, and the feel of sand between your toes…
There’s something primordial about spending time near the ocean.
It can put you in a meditative state even if you aren’t actively trying to meditate.
Why not lean into this state and intentionally develop your practice with a beach meditation?
Whether you live near the ocean or visit a beach for vacation, use this beautiful and relaxing setting to connect with consciousness and nature.
What Are The Benefits of a Beach Meditation?
The ocean is a vast healing space. The energy of the sun, the sand, and the water all contribute to its restorative powers.
When you combine this with the benefits of meditation, you have a recipe for relaxation and rejuvenation.
Some of the benefits of beach meditation include the following:
- Reducing stress and anxiety
- Improving sleep quality
- Boosting mood and energy levels
- Increasing focus and concentration
- Enhancing creativity and problem-solving ability
- An ability to drop into the present moment
- Increased gratitude
- A strengthened connection with nature
These benefits are just the tip of the iceberg – or the wave.
When you add in the specific benefits of meditation, such as reducing inflammation, improving heart health, and regulating blood pressure, it’s easy to see why this practice is so beneficial.
Things to Consider When Meditating on the Beach
Meditation by the sea is quite different than a session in your home or office.
Don’t be frustrated that external elements are at play along the shore. Instead, prepare for them and integrate them into your practice for a peaceful experience.
Here are the top considerations you’ll want to make when meditating at the beach:
- Crowds: If you’re meditating during peak hours, there will likely be people around you. Use this as an opportunity to practice compassion and understanding. Acknowledge their presence and let them go. Use the sounds of people talking, children laughing, etc., as a focal point for your meditation.
- Weather: The weather can be a bit unpredictable at the beach. If it’s sunny, apply sunscreen and drink plenty of water. Use a scarf or sarong to keep the sand from blowing into your face if it’s windy. Find a sheltered spot or meditate in your car if it’s raining.
- The Natural Elements: The beach is full of natural elements like sand, salt, and water. Let these things ground you and connect you with the earth. Position yourself where you can feel their presence and let them work their magic.
- Comfort: You want to be comfortable when meditating, so choose your spot wisely. If you’re sitting, find a place where the sand is firm, or bring your own seat. You can use a blanket or towel to create a barrier between you and the sand.
- Access to Facilities: If you’re meditating for an extended period, you’ll want to ensure access to a restroom and water. If possible, find a spot near these facilities or plan your route accordingly.
If you prepare for these factors beforehand, you’ll be able to fully relax and enjoy your beach meditation.
Meditating at the Beach: 9 Ideas for a Seaside Practice
Now it’s time to get started with your beachside meditation practice. As you read through these ideas, consider your goals for meditation.
If you’ve never meditated outside or at the beach, there may be distractions you haven’t previously encountered.
Just go with the flow and try not to judge the experience. With an open heart and mind, you’ll find it to be a rewarding and nourishing meditative experience.
1. Enjoy a Walking Meditation
One of the great things about meditation is that you can do it while walking, and the beach is the perfect place for walking meditation.
You won’t have to deal with roads or intersections and can let your feet lead the way.
Start by finding a place to begin your walk where you won’t be disturbed and take off your shoes. Then, take a few deep breaths and begin walking at a comfortable pace.
As you walk, pay attention to the sensation of your feet on the ground.
Soften your gaze and look down at your feet or slightly ahead of you. If your mind begins to wander, simply bring your attention back to your feet and the act of walking.
A slow pace is best so that you can savor the experience and stay present. When you’re ready, turn around and return to your starting point.
2. Meditate on the Sunrise or Sunset
Depending on the direction your beach is facing, you may be able to catch the sunrise or sunset while meditating.
Find a spot where you can see the horizon and make yourself comfortable. Then, watch as the sun slowly rises or falls into the water.
As you watch, pay attention to your breath and let your body relax. It is an excellent patience practice as you wait for the sun to move slowly.
You may want to connect with the sun’s energy and use it to power your meditation. Breathe in its light and exhale any darkness or negativity.
3. Meditate on the Moonrise
If you meditate at night, you may be able to catch the moonrise or moonset. It can be a beautiful and serene experience, especially if the light from the moon spills onto the dark ocean waves.
Rest your eyes on the moon itself or its reflection in the water. If you find significance in the moon phases, you may want to acknowledge the current phase.
It can be a practice in letting go as you watch the moon change shape throughout the month.
Use this time to set your intention for the rest of the month or to release something that no longer serves you.
4. Use a Water-Related Mantra
Mindfulness mantras help us to stay present and focused on our meditation. When you get caught up in your thoughts, you can use a mantra to bring you back to the present moment.
For a beach-themed mantra, try using something related to water. It could be as simple as “I am the ocean” or “I am flexible and flowing.” The Sanskrit mantra, “Apah Suktam,” is a powerful chant that explains the significance and power of water.
Try to envision yourself as the water during your mantra repetition as you remain receptive and spacious in consciousness.
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5. Floating Meditation
If you’re comfortable in the water, you can try a floating meditation session. This practice is best done in an area where there aren’t many waves or other swimmers.
Start by wading out until the water is waist-deep. Then, take a deep breath and allow your body to float on the surface of the water. If you have trouble staying afloat, you can use a pool noodle or other flotation device.
Once you’re floating, close your eyes and focus on your breath. Listen to the sound of the waves, feel the water moving around you, and the sensation of gently bobbing in the water.
6. Swimming Meditation
Swimming motions are rhythmic and repetitive, like our breath, so it’s easy to sync this practice with a meditation practice.
You can use any type of swimming method that is comfortable for you, such as the forward crawl, breaststroke, or backstroke.
Start by finding a place to swim where you won’t be disturbed. Then, take a few deep breaths and begin swimming at a comfortable pace.
As you swim, focus on the movement of your arms and legs through the water. Stay consistent with your pace and regulate your breath.
7. Draw Mandalas in the Sand
Mandalas are circular designs that are often used as a form of meditation. They can be very elaborate or quite simple.
To create a mandala, find a spot in the sand where you can sit comfortably. Then, use your finger or a stick to draw a circle in the sand. Once you have your circle, begin filling it in with whatever design you choose.
You can make your mandala as simple or complex as you like. The important part is to stay focused and present as you create it.
When you’re finished, take a few deep breaths and appreciate your work of art. Then, let the wind blow it away or wash it away with water.
8. Meditate At the Edge of the Surf
Sit right where the waves are crashing onto the shoreline. You should be close enough where the water hits your body but far enough so that the water washing over you is shallow.
As you meditate, pay close attention to the sensation of the waves hitting your feet and legs.
The ocean will then pull the water back, and you’ll feel the sand beneath your feet again. This sensation can be very grounding and calming. It’s also a good reminder that we constantly change and flow like waves.
9. Listen to the Sound of the Waves
This practice is a simple but effective way to meditate at the beach. Find a comfortable spot to sit or lie down. Then, close your eyes and focus on the sound of the waves crashing onto the shore.
Let yourself get lost in the sound of the waves, and let all other thoughts fade away.
This type of meditation can be very relaxing and can help to clear your mind.
Final Thoughts
The ocean is always moving and changing, just like we are. By connecting with the water through meditation, we can find a sense of peace and calm amidst the chaos of life.
Try one of these beach meditation techniques on your next trip to the shore.
