0:00 · 抵達 — 海岸線
讓身體安定下來…像潛水員下潛前，在水面慢慢穩定…此刻還不必做什麼…只是來到這裡…
Feel the places where your body meets what holds it… This is your shoreline… the line where you end… and the world begins… For now… let it be soft…
雙眼可以閉上……也可以半睜，視線輕垂，如光停在水面……
Fundamental Peace meditation · 01
心中的海洋
根本平靜冥想 — 內在與外在，皆為整體。
作者：Luis Miguel Gallardo 教授 · World Happiness Foundation · Mindful Diving Institute
向海洋致意。不疾不徐的八分鐘，在下次入水前靜坐相伴，也在離水後留存許久。
免費聆聽 · 8 分鐘 · 英文與西班牙文 · 完整逐字稿見下方
Out now
Listen on Spotify & Apple Music
十一段英語引導冥想，十一段西班牙語引導冥想。隨身帶著走，離線也能在任何地方聆聽。
抵達 — 海岸線
0:00 / 8 min
僅限於陸地、船舶甲板或岸上進行——絕不可在實際潛水時進行，也絕不可結合閉氣。全程保持緩慢、連續的呼吸。
聲音：緩慢、低柔，留有餘裕。刪節號表示停頓三至五個呼吸的時間。可選擇以輕柔的鐘聲開始與結束練習。
Volume II — five further practices
基礎課程 — 一門旗艦課程，十門配套課程
The collection continues: one practice for the night before, one for the surface interval, one for the evening after, one for any land day, and one for meeting fear on dry ground.
11 · 完整系列
Six practices, one after the other, in the order they were written. The player follows you across the site and your courses; the repeat button loops one practice or the whole collection.
02 · 7 min · Lying down
The Night Before the Water
The evening before a dive — settle anticipation, and let sleep come.
03 · 5 min · Seated
The Surface Interval
Between dives, on deck — integrate the last dive and re-ready for the next.
04 · 6 min · Seated, journal within reach
After the Deep
The evening after diving — harvest the teaching and write the still line.
05 · 5 min · Anywhere
Breathing with the Ocean
Any land day — ocean-paced breathing, long exhale, about five to six breaths a minute.
06 · 6 min · Seated
Meeting Fear at Depth
On land — a mental rehearsal of the STILL model for fear, never in the water.
Volume III — five more companions
The Foundation Program completes: the first descent, a breath shared with a buddy, the ocean at night, the instructor's own hour, and the blue heart that turns wonder into stewardship.
07 · 6 min · Seated
The First Descent
Before or during MD-1 — for the diver who has not yet been under.
08 · 4 min · Seated together
The Buddy Breath
A practice for two, before diving together.
09 · 5 min · Seated or lying down
Night Ocean
Before a night dive — befriending the dark.
10 · 6 min · Alone
The Instructor's Hour
For professionals after the teaching day — restoration, and an honest check-in.
11 · 6 min · Seated
The Blue Heart
Ocean connection becoming stewardship — a rehearsal of The Current's shared still minute.
The album
十一段引導冥想，收錄於一張專輯——以英語及西班牙語發行，於 Spotify 和 Apple Music 上架。
English · 11 guided meditations
The Ocean Within
Music for presence, depth & return
Nine Paths to One
Español · 11 meditaciones guiadas
El Océano Interior
Música para presencia, profundidad y regreso
Nine Paths to One
引導稿閱讀它、用它教學，或一邊聆聽一邊跟讀。這些文字屬於練習，不屬於我們。顯示 / 隱藏完整引導稿
1:00 · 呼吸如潮汐
留意呼吸…不必讓它更好…一起…一落…從你出生至今，它一直如此…如潮汐般可靠…
下一次吸氣時……想像海洋進入……吐氣時……海洋回返……吸氣……海來了……吐氣……海回家了……
This is not only imagination… Your blood carries the memory of seawater… Your body is mostly ocean, walking… You are not visiting the sea… You are the sea… visiting the land…
2:30 · 下潛 — 注意力如水
現在……隨著每一次吐氣……讓注意力稍稍下沉……如同潛水員離開明亮的水面……
向下，穿過灑滿陽光的思緒之水…此刻，它們在你上方閃動…像小魚…你不追逐…只是看著它們游過…
Let attention become like water itself… It can hold any shape… and clings to none… If it narrows around a worry… notice… and let it widen again… wide as the blue around you… This softness that can focus and release… focus… and release… is the first current of your fundamental peace…
4:00 · 中層水域 — 情緒如水流
Somewhere in this depth… you may meet a current… a feeling moving through… restlessness… sadness… joy… longing… Underwater, a diver never fights the current… She feels its direction… and stays soft inside it…
So feel what moves in you now… and remember… you are not the current… You are the water it moves through… The wave rises… the wave passes… and the ocean that you are… remains… whole…
5:30 · 界線消融——內與外，成為整體
Descend a little further… to where the light grows quiet… And here… gently… ask the water a question… Where do I end… and where does the ocean begin…
The breath crosses the border in both directions… The tide outside… the tide inside… the same tide… The shoreline you arrived with… softens… like sand under a wave…
You are the ocean… gathered for a while into a body… The body… resting for a while inside the ocean of everything… The whole… in… and out… One water…
7:00 · 靜止的一分鐘 — 讓平靜化為愛
此刻……靜靜停留一分鐘……無須抵達任何地方……無須修正任何事……深水只是穩穩承托著你……
And notice what rises from this stillness… It is not emptiness… It is care… Fundamental peace is not the absence of pain… It is the depth where pain changes… into love… and compassion…
From this depth… let care move outward like slow rings on water… To this body… thank you for breathing… To someone who dives beside you in this life… may you be safe… may you be at peace… To every being that breathes water… and every being that breathes air… one ocean… one breath… shared…
8:30 · 上升——在水面心懷感謝
現在，慢慢地…開始上升…不急不徐…如同一位專注覺察的潛水員…把深處的感受帶上來…一個呼吸，就能容下…
At your safety stop… three metres from the world… pause… and offer gratitude… Thank you, body… Thank you, breath… Thank you, water… for teaching without words…
And when you are ready… let the eyes open… like surfacing into light… The dive does not end here… The true immersion begins now… as you return to land… carrying the ocean… within…
覺察，深入水下。
Questions about this meditation
- 這段海洋冥想可以免費聆聽嗎？
- Yes. The Ocean Within streams free, in full, with no account and no sign-up. The complete script is published on the same page so you can read, teach or translate from it.
- How long is the meditation?
- Eight unhurried minutes, in seven movements: arrival, the breath as tide, the descent, mid-water, the dissolving, one still minute, and the ascent with gratitude.
- 我需要具備潛水資格嗎？
- 不是。這是適合任何人的引導式海洋冥想。潛水員可在潛水前後使用；其他人也能將它作為陸上的日常練習。
- 我可以在水下或潛水時聆聽嗎？
- Never. It is for land, boat deck or shore only, and never combined with breath-holding. Breathing stays slow and continuous, and every practice fits inside your existing agency standards and dive plan.
- 什麼是根本平靜冥想？
- A practice from the Mindful Diving Institute that trains the depth beneath emotion — measured, not assumed, with validated instruments such as the FP20 Fundamental Peace scale. It is a wellbeing practice, not therapy or medical treatment.
- Where does it lead next?
- Into MD-1 Mindful Diver™, the first level of the Mindful Diving pathway, where presence before and after the dive is first practised. Listening does not require enrolment.
Where this belongs in the pathway.
The Ocean Within accompanies MD-1 Mindful Diver™, modules two and seven, where presence before and after the dive is first practised. You do not need to be enrolled to listen.
已公開的引導稿 · DOI10.5281/zenodo.22047294
這些冥想的聲音與音樂，源自Nine Paths to One，Luis Miguel Gallardo 創作的沉思文學與音樂長篇系列。
像呼吸一樣聆聽。