Breath and Sound into Water
Materials Needed
Feeling
Grief
How to Do It
Sit by a body of water, such as a river, lake, or even a bowl of water. Close your eyes and take a deep breath. As you exhale, release a sound into the water—this could be a sigh, hum, or spoken words. Imagine the water absorbing your grief, carrying it away with its flow or holding it gently within its stillness.
Why It Works
Water has long been associated with emotions and healing. This exercise allows you to connect with the cleansing and soothing qualities of water, giving your grief a place to rest or be carried away.
Guided Practice
Prepare a bowl of water and sit quietly in front of it. Close your eyes and take a deep breath, feeling the air move into your lungs and out through your mouth. Notice the sensation of your breath and any sound that might emerge. Allow yourself to be aware of these feelings, without needing to interact with the water just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. With each inhale, gather any tension or stress within you, and with each exhale, release it into the water in front of you. Notice the sensation of your breath as it leaves your body, perhaps feeling a soft release or a gentle sigh, or maybe a deep, full exhale. As you exhale, imagine the water absorbing your stress, watching as it ripples or remains still.
Begin to make gentle sounds with your breath—perhaps a hum, a sigh, or a soft exhalation. Feel how these sounds vibrate through your body, perhaps noticing a sense of release or relaxation, or maybe a stirring or awakening within. As you continue, allow the sound to resonate with the water, visualizing any tension or emotions being carried away by the vibrations. Perhaps you notice images or colors emerging in your mind, reflecting the feelings you are releasing, or maybe you feel a sense of stillness or clarity as the sound and water merge.
Focus on the rhythm of your breath and the sound you are creating, noticing how the water responds to each exhalation. Perhaps the water ripples gently, or maybe it remains still, mirroring your own inner state. Allow yourself to immerse fully in this experience, noticing any insights or realizations that arise, such as patterns of tension or relaxation in your life. You might consider what the water symbolizes for you—purity, cleansing, or something else entirely—and how this connects to your current experience.
When you feel ready, take a final deep breath and exhale softly into the water. Notice if there is a sense of release, calm, or perhaps a deeper connection to yourself. Allow yourself to rest in this space of quiet reflection, feeling any remaining tension dissolve. When you are ready, gently bring your awareness back to your surroundings, taking a moment to acknowledge the cleansing effect of this practice before slowly opening your eyes.