In this calming Mello journey, we explore what it feels like to be part of the tide—ever-changing, yet always returning. Guided by the rhythm of the ocean, little ones will learn how their breath moves just like the waves: in and out, steady and soothing. Along the way, we’ll discover treasures in the sand, the moon’s gentle pull, and the peaceful reminder that balance comes from holding on and letting go.

The Tide

Peace

Welcome back to Mello, the podcast where we go on calming journeys together. If you’d like to support us, you can check out our Patreon—find our a link in your podcast description. There you will find exclusive meditations, soundscapes, and resources to keep you mello all day long. 

Just for a moment, before we begin, let’s check in with our bodies. Do you feel tired? Restless? Sit with yourself a moment. Feel whatever you’re feeling. 

Today’s question is: What would it feel like to be part of the tide? Such an interesting one—because the tide is always moving, always changing, but always returning.

First, let’s start by getting our wiggles out. Go ahead and wiggle. 

That’s right–your toes and arms, your fingers and legs. Wiggle them up and down and all around. Now settle those wiggles into a snuggle. Take a deep breath in, feeling your body fill with calm.… breathe out, as you exhale whisper to yourself, ‘I am safe.’ Inhale again… and feel love fill your body. Whisper, ‘I am loved.’

With one more deep breath, your imagination is ready. So let’s begin our adventure…

(We hear the tide)

You’re standing on a beach at sunset. The sky is orange with slivers of white, like the belly of a seal who’s been tanning all day. 

Warmth seeps into your body, and into your heart. Take a deep breath in, appreciating the beauty of this moment. And out…

In…and out…in…and out…keep your breath steady and flowing. 

(Tide, music)

As you sit now, in the warmth of the sand, you turn your attention to the tide…the sound, the constant slow churn of water pulling in…and out…in…and out…

(We’re slowly pulled underwater. We hear the tide going in and out). 

Each small wave brings new treasures to the sand. Crabs scuttling, little pools with fish swimming about…brown shells with smooth, rainbow undersides. Notice the gentle push forward when the tide comes in…and when the tide goes out, notice how effortlessly these wonderful sand dwellers return to the water…only to be sent back to the beach…in a calm cycle. 

(The tide)

Feel your breath move with the tide as the sun slowly dips out of view…and the moon rises. 

(Music and tide)

Silver moonlight glimmers and dances on the surface of the water. Incredibly, the moon uses the invisible force we call gravity to create the tide below your feet. 

Imagine that the earth wears a soft blanket of water.

The moon, up in the sky, gives the blanket a gentle tug. 

The water rises toward the moon… and another wave rises on the other side too.

As the Earth slowly turns, the ocean moves in and out, up and down, like a calm breath.

Feel your breath in this moment. How very much like the tide it is. When you release your breath, feel how easily it escapes you…only to return a moment later. 

Breath like the tide…in…and out. 

In…and out..

(sounds of the tide)

At any moment, we can feel the calm of the tide in our own breath, if we pay attention. 

Let your thoughts be like the little treasures in the sand. Let them float a little here and there with the motion of your mind. A thought might drift into the water…or find a deeper spot in the earth, where the tide pulls around it, making wonderful divots in the sand. 

Notice how the tide never clings to the shore. It comes forward, then releases. Forward, then releases. It teaches us the balance between holding on and letting go. We do not have to keep everything. Peace comes in the rhythm of release.

Just as you breathe, the Earth breathes too. The tide is the planet’s great inhale and exhale. When you breathe in now, imagine you’re breathing with the Earth itself—one vast body, one shared rhythm.

Breath in…and out…in…and out…

(The tide, music)

The tide is simple, and powerful. It’s the same tide that has flowed for billions of years. It has touched every shore on earth, risen and fallen with every moon. And now, here it is—touching your toes.

Each wave carries with it the memory of time itself, reminding us that though our lives may change, some rhythms never end.

Let your mind be the tide, glimmering with starlight…as you gently fall…to sleep.