Hi, I am Eula Lys Dunkin and I'm a licensed therapist and the somatic coach. And today's practice is part of my ongoing series of T4T mindfulness meditations. And this one is continuing the theme of query ecology. Today we're going to be embodying the ocean.

Now the ocean is an amazing home for queerness, gender expansiveness in all of its forms. The ocean is home to an awe inducing number of life and organisms that embrace and embody queerness. So when we embody the ocean on days when it's hard to be in our own bodies. It's hard to feel at home in our own communities and our bodies, for whatever reason, the ocean is a beautiful place to receive us and to hold us.

And the ocean is also beautiful because it moves. It flows. So this is a beautiful practice to do if you're feeling stuck, frozen, or feeling a lot of energy that just feels like it needs to move and doesn't have anywhere to go.

So as always, everything I invite here in this practice is going to be an invitation, not a mask. So take what's helpful, compost the rest, and really take care of your body and listen to it.

So as we get started, first off, find a place that feels comfortable enough, safe enough to do this practice, whether it's on a comfy chair, lying down on a bed, Maybe you're near the ocean or a body of water, or want to be out in nature. And start to settle into your space. Make sure your body has enough supports to feel comfortable enough. Then as we get started, see if you want to close your eyes or keep them open. Either is fine and you can go back and forth between the two depending on what you need.

First, let's just take a couple of really simple breaths just to connect to the breath. So go ahead, just inhale, maybe for a count of four. And exhale for a count of five or six. Just letting the exhale be a little bit longer. Again inhale. And exhale. just settling into the space.

Next, go ahead and start to bring to mind the ocean and whatever form feels comforting to you right now and supportive. So notice the quality of the ocean. Maybe it's very smooth, pristine, gentle, rippling water. Maybe it's a more active ocean with bigger waves. Maybe it's cold water. Ocean. Or maybe it's warm. Just really take in colors. Sounds. The movement of the water.

And even though you may not be able to see all the ocean creatures right now, remember that the ocean is home to so many organisms and living things that embrace queerness, gender diversity, intersexuality, asexuality, and more. So when you are envisioning this ocean right now, you are envisioning a home for queerness.

And next, we're going to invite some breathwork and some movement into this practice. So as you keep that image of the ocean in your mind's eye, just start to ride the wave of your breath. It can be nice and gentle. So breathing in from your belly, filling your lungs with oxygen, really ride that crest of the wave and let the exhale be the wave crashing and flowing to shore. Inhale again, riding that wave up, feeling the movement in that and feeling the movement of the exhale without wave moving forward, dispersing. So staying with that, riding those gentle waves. Feel the movement in your body just by doing that, noticing the oxygen moving, your lungs expanding and contracting. The oxygen spreading into your bloodstream. And now see whatever movements intuitively your body might want to make right now.

Because when we embody the ocean, we're embodying movement and flow. So go ahead. Notice as you ride this oceanic inspired breath and those waves. How does your body want to move? Notice if your spine wants to move or curve. Maybe your hands or your limbs want to move and flow. Just start to notice Human body water. How does your body want to flow right now? And play around. Notice what movements feel good right now. Notice if there's any energy that feels stuck. Any feelings that want to flow. And as you breathe in, breathe out. With this ocean inspiration. Just let your body tell you. Maybe your movements start to get bigger. More expansive. Reaching up. Taking up space. Maybe your movements are small and tiny. That's okay too. Just honoring whatever your body needs right now. Just letting yourself feel any hint of flow and movement right now. And in these next few moments. Just take a few more of those movements wherever you're at.

And then gently start to slow them down. Like I'm a little smaller if they were bigger. Just let those movements start to settle back into some stillness. And now just notice whatever's in your body right now. Notice any shifts from that movement of breath and body movement. Check back in with that ocean you've been spending time with. Noticing anything new that's in your body, whether it's space or energy or any connection, your feeling toward yourself or toward nature. And then if your eyes were closed, just gently opening them and letting yourself reorient to the room via your senses.

And just take a few moments before going on to the rest of your day, and know that this practice is here for you. Any time you're feeling stuck wanting to find a holding space for you. The ocean is here for you.