Soothing Relaxation Meditation

This ten minute relaxation recording was at the request from my clients who wanted a shorter daytime recording that supports the nightime CD I give to them as part of therapy with myself. I wrote it myself and I hope you like it and look forward to any feedback you can give.

Transcript

I'd like you to take a few minutes for yourself.

Just ten wonderful minutes to relax,

To reconnect and to energize.

It's best to get into your favorite or most relaxed position,

Either sitting comfortably or perhaps lying down,

Whichever is most comfortable for you.

When you are in this relaxed position,

You may want to close your eyes gently,

Knowing that you can open them at any time but for now,

I'd like you to keep your eyes closed.

In this comfortable position,

With your eyes closed,

You may also start to notice the sounds that surround you in the space in which you are in,

Such as the ticking of the clock perhaps,

Or the sounds from outside such as the flow of traffic,

Or the people walking by,

Or the sounds of the usual hustle and bustle of the world going about its day,

People moving from place to place.

And I'd like you to accept those sounds as part of your relaxation now,

Knowing that you can enjoy this special space and time that is so important for you.

You may also start to notice your breath gently coming into and out of your body,

Bringing with it perhaps calming feelings and breathing out any anxiety or any stress or unwanted thoughts,

Just allowing you to focus on the music,

My words and my voice.

While you are in this relaxed position,

I'd like you to imagine a golden band or a ring of light at the top of your head.

The special light brings with it warmth,

Peace and relaxation,

Starting at the very top of your head,

Realizing there are muscles in the face that are able to relax,

Showing you that you are in the process of taking control.

The band is slowly moving down to the jaw muscles now,

Relaxing the tongue.

Your mouth may open slightly,

But that's just fine.

Moving down to the neck and shoulder muscles now that have been carrying the weight of your head.

The band of light widens and stretches easily now to circle the chest muscles.

And in each easy breath in and easy breath out,

You may notice a relaxation in your ability to take slower,

Deeper,

Gentle breaths.

Moving down to the stomach muscles now,

Perhaps noticing the light's effects on allowing all of our muscles to relax.

Moving down to the waist.

Our knees,

Calves,

Shins and ankles.

The soles of our feet and to the very tips of our toes,

All the muscles of our body deeply relaxed and resting.

And now that you are nicely relaxed,

With nothing to think about at this moment in time,

I'd like you to imagine beautiful,

Deserted beach.

A beach that perhaps you have been to before or that you would like to visit.

The sand is a golden color in the sunshine.

The sun is not too hot and you feel perfectly comfortable and at ease.

Looking out to the ocean,

Out into the distance,

You notice a sailing boat with its sails full with the brisk breeze.

But here and now,

On this beach,

It feels perfectly calm.

To the other side of the beach,

You notice a long row of palm trees providing cool shade and rest,

Should ever you need it.

With birds gently chattering and singing to each other in the way that they do.

You begin to walk slowly along the sand and notice that it is warm to touch with the soles of your feet.

You continue walking at a gentle pace,

With no rush or need to go anywhere,

No destination in mind.

Just you,

The sand,

The sun and the sea.

You can perhaps also notice the sound of the ocean as it meets the shore.

Each lap of the waves coming in and moving out seems to match your relaxed breathing.

You move gently down now to where the water meets the sand and feel the warm water washing over and around your feet,

Refreshing and soothing you at the same time.

Here you have time to consider things that you feel you want to consider,

Or to just switch off any thoughts or worries or cares.

Just smile to yourself,

Enjoying the calm,

The peace,

The smell of the ocean,

Nature all around,

Showing you in every way that it can help you relax,

Energize and refresh.

And looking at the sea,

You begin to notice the changes of the colors with the gentle movement of water,

From palest to powder blues to light hazy blues to azure,

With flashes of white from the tips of small waves to deep sapphire and cooling cobalt through to emerald green and ultramarine,

Showing you that nature can remain constant even through change,

Always moving in a state of flux and flow,

But also perfectly calm.

And I wonder if,

When watching the water,

Watching the sea,

We can feel part of that ability to shift and change and adapt and to refresh,

Ready each time,

Like the tide,

Like the wave,

To do the things we need to do effortlessly,

As if this was natural and second nature.

We are part of this nature.

We are the sea,

The breeze,

The birds,

The trees,

And we can connect to them at any time with this special place,

Right here,

Right now.

And I wonder if part of this special place can travel with you now about your day in some way and can help you with the things that you feel you need to do.

And I don't know when or where,

But at some point in your day,

You might smile to yourself and remember this special place and special time that has helped you.

And now it is time to leave the beach,

Just for now.

But we will return.

And as we come to the end of our relaxation session,

I'd like you to take these thoughts with you.

The things that you've heard here today will resonate with you over the following days.

You will think more positively about the solutions to any problems you may be facing.

This is a new journey for you to discover what is important to you and important to your life.

This special relaxing place is available for you anytime you choose to visit it.

And you feel renewed with a sense of peace and calm.

Thank you.

You You

Reviews

Cacophany of all the senses
Beautiful delivery....took me to a peaceful place for a while, away from the 'chaos'....🙏🌈

Very calming meditation, just what I needed this morning, thank you.

So relaxing. Thank you for that, God bless 🙏

Thanks for helping me return to a beach. It’s been a while! Lovely and relaxing,

Amazing! This was just what I needed after a spike of overwhelm today.

perfect rhythm, tone of voice and message.

Think I feel to before it was over, After I woke up I felt refreshed and rejuvenated But other than that I lovev💖 it

Feeling very chilled after that thank you :) What a great voice you have Duncan!

Very relaxing; the guided imagery really helped keep my thoughts out and helped me focus. I will definitely come back to this.

Super relaxing, amazing voice!!

Loved every minute. The application of the visualization was excellent! Thank you! 🙏🏻

That was a very agreeable visualisation with soothing music and voice, thank you!

I enjoyed mediate to this

Awesome voice and relaxing music. Thank you.

I would love to see more of Duncan’s guided meditations ..... absolutely wonderful!

Absolutely wonderful! Bookmarked!

Quick and effecyice hypnosis for relaxation. Very nice!

This is very supportive and restorative. Thank you. I will listen again.

Such a beautiful and powerful voice to lead this great meditation. Thank you.🌞

Love his voice! And the guided imagery was very nice. A little slower pace with the speaking would be even more relaxing.