A very warm welcome to this simple visualization practice.
An invitation really for you to take a restoration into your mind,
Body and spirit.
So begin now by settling into your comfortable spot.
Letting the body be as cozy,
As supported as is possible.
Allow your arms to go limp,
Then your legs.
Feel your arms and legs becoming loose and relaxed.
Now relax your neck and your back by relaxing the spine.
Releasing the hold of your muscles all the way from your head down your neck,
Along each vertebra to the tip of the spine.
Letting the whole spine,
The whole of the back,
Have a little more ease,
Some space and some softness.
Breathing deeply now,
All the way into your belly.
Filling that belly with maximum air.
And then releasing through the mouth with a whooshing sound.
Again.
Breathing in slowly,
Filling the belly with maximum air.
And then out through the mouth.
Long and slow and loud.
Again.
Long,
Slow,
Deep in-breath.
And out.
Letting the breath now just come back to its natural rhythm.
The breath that is here all of the time.
Become more and more relaxed with each breath now.
Feel your body giving up all the tension.
Becoming relaxed and calm.
Peaceful and at ease.
Feel a wave of relaxation flow from the soles of your feet to your ankles,
Your lower legs,
Your hips,
Your pelvic girdle,
Hip to hip,
Your belly,
Chest,
Your back,
Your hands,
Your lower arms,
Your elbows,
Your upper arms,
Your shoulders,
Your neck,
Your head,
Your face,
And the top of your head.
Allow your entire body to rest heavily now on the surface where you sit or lie.
Now that your body is relaxed,
Allow the visualization relaxation to begin.
Imagining that you are walking towards the ocean.
Walking through a beautiful tropical forest.
You can hear the waves up ahead.
You can smell the ocean spray.
The air is moist and warm.
Feel a pleasant,
Cool breeze blowing through the trees.
You walk along a path coming closer to the sea.
As you come to the edge of the trees,
You see a brilliant aqua color of the ocean ahead.
You walk out of the forest and onto a long stretch of white sand.
The sand is like very soft powder.
Imagine taking off your shoes and walking through the hot,
White sand towards the water.
The beach is wide and long.
You hear the waves crashing to the shore.
Smell the clean,
Salt water and beach.
You gaze towards the water.
It is a bright blue-green.
See the waves washing up onto the sand and then receding back towards the ocean.
Washing up and flowing back down.
Enjoy the ever-repeating rhythm of the waves.
There are two beautiful,
Tall trees in front of you with a hammock swinging in the breeze.
You walk towards it and you let your body flop right into the hammock very comfortably.
It is so,
So comfy.
You feel warm and cosy,
Calm and relaxed and as you breathe in,
Gently,
Quietly and very slowly,
You notice the rhythm of your breathing.
Moving your belly gently in and out.
Breathing in and breathing out.
Quietly and slowly.
Lying back and watching the sky.
White,
Fluffy clouds drifting by.
Feel the breeze on your skin.
Hear the gentle breeze in the trees.
The birds singing.
The sound of your own breath moving in and out.
Notice the smell of the wildflowers,
The grass and the trees.
Feel the warm summer sun on your face.
Lying in your hammock.
Breathing gently like the breeze.
Feel the warm summer sun on your face.
Lying in your hammock.
Breathing gently like the breeze.
Your belly moving gently as you breathe in and out.
Your hammock swaying gently in the breeze.
Your breath swaying gently in your body.
Your breathing soft.
Your body relaxed.
So,
So comfy.
Your head feels soft.
Your neck and shoulders relaxed.
Your belly,
Your back,
Your whole body soft and relaxed.
Breathe in the soft ocean air and know that you are home.
Lying in the hammock.
Resting here for another few moments.
Feeling relaxed.
Enjoying the sun,
The breeze.
The waves.
You feel totally at peace.
You feel calm and relaxed.
Allow all your stresses to melt away.
Soon it will be time to leave this glorious relaxation space in the hammock on the beach.
Which you don't mind.
Knowing as you do that you can keep this special feeling of calm and relaxation with you.
Knowing that at any time in your imagination you can return here.
Always available.
The hammock on the beach.
A place of peace,
Calm and relaxation.
Where the stress and the tension soften and melt away.
Beginning to become aware now of the air circulating around the body.
Of the surface in contact with the body.
Your place of support and connection.
Begin to bring a little movement to the body.
Perhaps just a smile to the face.
Or some gentle movement to fingers or toes.
And then a little stretch or a yawn or a sigh.
As you begin to move into the rest of your day.
Carrying with you this inner peace and calm.
