Welcome,
My name is Sai Sorensen.
During our time together,
We will use visualization techniques to help manage discomfort and unease in your body,
Whether it's physical or mental.
Don't worry,
If this is your first guided imagery meditation,
I'll be right here talking you through it.
Now,
Get comfortable.
Find a position that is supportive,
Either sitting or lying down.
Relax your body by releasing any areas of tension.
Allow your arms to go limp,
Then your legs.
Take a deep breath in.
When you exhale,
Feel yourself sink into the support beneath you.
Feel your arms and legs becoming loose and relaxed.
Now,
Release tension in your face.
Relax the muscles between your eyebrows.
Now,
Relax the muscles in your neck.
Feel the wave of relaxation going down your spine,
Through your legs,
And out of the soles of your feet.
Breathe deeply into your diaphragm,
Drawing air fully into your lungs,
And release the air with a whooshing sound.
Breathe in again,
Slowly.
Pause for a moment,
And breathe out.
Draw in a deep breath,
And out.
In,
Out.
Become more and more relaxed with each breath.
Feel your body giving up all the tension,
Becoming relaxed and calm,
Peaceful,
Like waves lapping along a beach.
You can hear the waves up ahead.
You can smell the ocean spray.
The air is moist and warm.
You feel a pleasant,
Cool breeze blowing.
As you breathe in time with the waves,
You look out toward the ocean.
You walk along a stretch of white sand.
The sand is a very soft powder,
Radiating a gentle warmth from the sun's rays into your feet.
As you walk toward the water,
The beach is wide and long.
Hear the waves crashing to the shore.
Smell the clean salt water.
You gaze again toward the water.
It's a bright blue-green.
See the waves washing up onto the sand,
And receding back toward the ocean,
Washing up and flowing back down.
Enjoy the ever-repeating rhythm of the waves.
Imagine yourself walking toward the water,
Over the fine,
Comforting warmth of the sand.
As you approach the water,
You can feel the mist from the ocean on your skin.
You walk closer,
You walk closer to the waves,
And feel the sand becoming wet and firm.
A wave washes over the sand toward you,
And touches your toes before receding.
You feel cool,
Healing energy where the wave touched you.
You step further into the surf,
And welcome the healing energy through your feet.
Feel any tension or ache wash away with the waves as they gather around your ankles.
You feel the waves embrace you around your legs,
Allowing you to feel supported.
The cool sensation of the water replaces any discomfort.
You feel the gentle,
Cool comfort continue up your torso,
Up your torso,
Along your spine,
Into your stomach,
Your lungs,
Your heart,
Into your shoulders,
Through the arms.
You feel yourself floating in the healing ocean.
You're weightless,
Free to float along the gentle tide.
The healing energy travels up your neck,
Along your throat,
Your nose,
Your ears,
Your eyes,
The center of your head,
All the way up through your crown.
With a sense of comfort and weightlessness,
You return to the beach.
Your foot makes contact with the warm sand,
Welcoming you back,
Like the embrace of an old friend.
You lounge on the beach,
Enjoying the contentment you feel here.
When you're ready,
Slowly bring yourself back to your usual level of alertness and awareness.
Keep with you the feeling of calm and relaxation,
Feeling ready to return to your day.
Feel energy in your toes and fingers.
Wiggle them gently and begin to stretch your muscles.
Open your eyes open your eyes and become fully alert,
Refreshed,
And filled with energy.
