Let's Take A Walk On A Beach

Let this guided visualisation bring you for a short stroll along a beach. See if you can visualise yourself there and take a real break from your everyday life. This recording can be used on its own, or used after the recording titled "Relax... Relax... Relax..."

Transcript

Now imagine that you are stood at the top of a cliff. If you look down the cliff is quite steep but there is a really gentle footpath that is going from one side to the other just toing and froing really gently all the way down to the bottom and at the bottom there's a promenade. Over the promenade you can see the golden sand leading into the sea and then the sea going out as far as you can see all the way to the horizon. On your left hand side you can see a pier jutting out and behind that you can see the stone walls which are the mouth of the harbour and to your right hand side the cliffs gently curve and the whole area that you're in actually looks like one giant alcove as it's almost a semicircle and the area where you stood feels like the cliffs are just holding their arms out and embracing the beach in front of you. And first of all before we'd go anywhere just take a deep breath in and as you do become really aware of how the freshness of the air from the sea almost feels like it's cleansing every part of you as you breathe it in. The gentle feel of the air on your face and the slight moisture that's in the air. If you lick your lips can you taste the salt? The Sun is on the right hand side of you as you follow the way it shines and shimmers across the sea following it across to just underneath the pier. There's what looks like a million diamonds just dancing on top of the sea capturing every wave and you notice where the water hits against the bottom of the pier that it is so clear that it's almost like you can see every droplet. And you continue looking at the pier. How old do you think that pier is? How big is it and how far does it jut into the sea? Allow yourself to take in every detail from the color it's painted, What it's made of, What type of windows and roof has it got and then turn your focus to directly in front of you and the horizon. Become aware of the boats that are waiting to come into the harbour and also in your view to the right hand side again far out across into the horizon is a wind farm and you notice how many of them the blades are actually turning around and how that casts a shadow with this light behind it and then I want you to turn to your right hand side and just walk along to where the opening is to start walking down the pathway and it's just really it's just a meander of a pathway that winds backwards and forwards and just twos and throws so just work your way down all the way down to the promenade just backwards and forwards just meandering you notice that it's not steep at all and as you get further down and further down again you notice how the breeze just drops and it almost feels so still and once you get onto the promenade I'm gonna walk along to find the steps down onto the sand and onto the beach and just count your steps as seven steps so just count them down one two three four five six seven and when your feet touch the sand become aware of how soft or how firm it is take your footwear off and just hold it into your hand and really allow yourself to really feel what the sand feels like on your feet is it really silky are your toes burying under straightaway does it feel warm and I should move one foot in front of the other walking down towards the sea just be aware of how that changes the closer you get to the water or it may become a little bit more wet and muddy and how your toes sink into that and how that differently how that feels but how comforting that feels and just continue walking down until you reach the water's edge and we're just gonna paddle and kick our way through the water and work your way across to where you actually feel that where the sun rays are dancing across the water that they're actually directly coming towards you so just stand yourself in that spot and just allow that warmth to consume your body become aware of feeling the water over your feet just moving up to your ankles and then moving back away and notice that your breathing has taken on that same rhythm of in and out with the flow of the water in and out and as you're watching the water and really being relaxed and feeling completely at one with your rhythm meeting nature's rhythm just notice how one of the rays from the Sun that's dancing across the water seems to come directly to your feet and as it arrives just at your feet you notice it splits into two and as the water comes in and covers your feet you feel the warmth from those rays start coming up through your feet and filling your ankles with every movement it starts coming up through your calves and your knees tingling and revitalizing every cell in your body as it does up through your thighs and into your hips into your stomach warming your liver and across to your kidneys your spleen and your adrenals and as it continues to fill you up and reaches your heart it just bursts over and tingles your entire body it feels so warm and so fresh so peaceful but so revitalizing and it continues to flow up through your torso through your shoulders and down your arms to each of your fingertips up through your neck your jaws your mouth and your cheeks up through your eyes your forehead and up through to your crown and with every breath is just cascading through you up through your crown and coming back out like a waterfall and you feel like you are glimmering from the inside out and just continue and take three more deep breaths and just feel that wave going through you feel so completely at one with the nature around you bring your awareness back to your feet and how your feet feel you're breathing that's completely in rhythm with the water the waltz and revitalization going through your body as well as the warmth across your skin and just breathe and when you finished those three deep breaths just start bringing your awareness back into the room moving your fingertips rolling your shoulders stretching wriggling and when you're ready opening your eyes with a big stretch you you you you