Beach Relaxation Visualisation
Join me on a journey to the beach, allow yourself to relax on the sand and as the tide rolls in slowly over your feet and calves, your thighs and stomach, then floating on the calm ocean feel all of your tensions slip away. Namaste.
Transcript
Okay,
Welcome.
I'd just like to take a few moments to invite you to get comfortable.
Whether you're sitting on the floor or on a chair or even laying down,
Just get into a position that the body is comfortable.
It might disturb you for the duration of the meditation.
As you begin to settle into position,
I invite you to become aware of your surroundings.
Noticing any sounds around you.
Maybe you can hear birds singing.
Maybe you can hear a clock ticking.
Maybe it's raining where you are.
You can hear the gentle sound of the rain on the roof.
Just paying attention to any sounds outside the room.
Also gently bringing your attention to your body.
Perhaps scanning your body.
Perhaps you can feel the points of sensation where your body is touching the ground or your legs on the seat.
Your back on the ground or against the chair.
Just scanning the body now.
Perhaps you may notice points of tension.
As you relax and breathe and let go,
Allowing yourself to relax further and further.
Gently now bringing your awareness to your breath.
Following the breath as you breathe in,
Noticing the expansion of the chest,
Maybe the diaphragm and the stomach.
And then on the exhalation,
The release and the further relaxation of your muscles.
Any tension that you are holding within your body.
Perhaps your shoulders are tight.
As you follow the breath in,
Expanding the chest,
Expanding the diaphragm,
Expanding your stomach when you breathe out.
Allowing those muscles,
Sore tight areas to relax further and further.
Starting and your feet.
Relaxing,
Releasing any tension.
Moving up your legs now.
Just breathing,
Relaxing,
Releasing your torso and your back.
Just releasing,
Relaxing,
Just breathing.
Your shoulders,
Your neck,
Continuing up,
Over and through the muscles around the face and the jaw,
Around the temples,
Behind your eyes.
Through the forehead,
Just releasing and relaxing as you allow your breath to naturally cycle.
I'd like to invite you now to come on a journey.
Journeys to the ocean,
Down to the beach.
Perhaps you can begin to feel the sand.
Noticing as you touch the sand.
Each and in you can feel all the individual grains of sand as you run it through your fingers.
Perhaps you can feel it under your feet as you are walking.
Sometimes it's soft,
Sometimes it squeaks.
Sometimes you walk further down the beach where the waves are coming up on the shore.
The sand here is much more firm.
You can feel it's holding the natural temperature of the water.
Usually slightly cooler than your body temperature on a warm sunny day.
As you reach this point,
The waves begin to gently come onto the shore.
You may choose to stand there or sit or lay.
As you sit down,
You can feel as the waves come in,
It's slowly going over your toes.
As the cool ocean water gently touches your toes and then recedes back away,
Taking with it any tension,
Any stress.
As the next wave comes in on the shore,
It comes a little bit further up the beach.
It comes over your toes and covers your entire feet with this cool,
Calming,
Peaceful energy.
And as it draws back away,
It takes any tension,
Stress from your feet,
Leaving you feeling more relaxed,
More calm.
As the next wave comes in on the shore,
You begin to notice the tide is coming in.
But it's no fear,
Just safety and relaxation.
As the calming ocean comes in,
The wave comes over your toes,
Over your feet,
Over your calves,
To your knees,
Engulfing the lower parts of your legs in this beautiful,
Cool,
Calming,
Relaxing water.
As it recedes,
It takes any tension,
Any stress back out to the ocean,
Where it is cleansed,
And then the next wave comes in again,
Over your toes,
Your feet,
Your calves,
And this time right up to your waist.
Just gently encompassing you in this cool,
Pristine water,
Sparkling and clear and gentle.
And as it recedes once again,
Just taking away any stress,
Any tension,
Easing any sore spots,
Just taking that back out.
As the next wave rolls in,
Springing in with this cool,
Calming,
Peaceful energy,
Rolling up over your toes and your feet,
Around your calves,
Over your thighs,
Up around your waist,
And up to your chest,
Gently lapping over your shoulders,
Over your arms,
Your hands,
Right up over your shoulders,
Just rushing up around the back of the skull,
Just gently cradling your head,
This peaceful,
Calming energy,
And then as it recedes again,
As the wave goes back out,
Just taking away any remaining tension,
Any stress.
As you lay here on the shore,
The waves coming in and out,
Just caressing your body,
Like a gentle,
Light touch massage.
Occasionally thoughts may pass,
May come,
May enter,
They too are taken with the wave as it recedes,
Allowing you to just blissfully sit in this peace,
Of feeling completely relaxed and free.
Perhaps you may notice the tide is still slowly coming in,
Perhaps this time as the wave comes in,
You start to float,
Just gently taken just off the sand,
You're just floating here,
Completely immersed now,
In this calming,
Blissful,
Peaceful sensation of the ocean.
Just allowing yourself a few moments of peace,
Drifting now,
Just enjoying the sensation of feeling completely free.
Slowly,
You may begin to notice that the tide is gently going out,
Just as gently as when the ocean picked you up,
With now gently placing you back on the sand.
Lovingly,
Gently placing you back on the beach.
As you're placed on the beach,
Perhaps you may wish to sit up,
As the waves begin slowly coming in and out,
Back down over your body,
Down over your torso,
Over your legs,
Feet.
As you're sitting here,
Wish to give gratitude,
Perhaps you wish to thank the ocean for its gift.
Slowly,
You begin to become more aware of the sounds around you,
Where we started,
In the room where you're sitting.
Gently,
You may scan your body,
You may notice now there is no tension,
Or less tension.
You may notice,
Begin to hear the birds and trees.
Perhaps once again you are aware of the clock ticking in the room,
Or if it's raining where you are,
Become once again aware of the sound of the rain on the roof.
Just becoming aware of any sensations around you,
Bringing you back to the present moment in the room where we started.
You may wish to wiggle your fingers and toes,
And gently and slowly when you're ready,
I'd like to invite you to open your eyes once again,
Bringing this peaceful,
Calming energy of the ocean back with you,
Keeping those sensations within your being as you continue throughout the day.
Namaste.
