Escape To The Beach Guided Relaxation

A guided relaxation to give you a little escape to the beach, so you can find some calmness and ease anytime you need to by taking your mind off to your favourite place by the sea. Listen to this anytime you want to have a little beachy pause in your day.
This track contains ambient sounds in the background

Transcript

So welcome.

Today we're going to escape to the beach.

So we'll head together on a journey to a beach somewhere,

Which just sounds like a lovely idea right now for so many people.

So a little pause to relax,

To head off somewhere warm in nature,

Somewhere beautiful.

All you need to do is listen.

So making yourself comfortable,

Getting settled.

You could sit relaxed in a chair,

You can sit outside,

You can lie down of course.

Just whatever feels right for you.

This is your opportunity to take a pause,

A break from the busyness,

A little pocket of time to rest,

To give yourself time,

Freedom,

A little bit of calmness and ease.

So a small act of self-care for yourself.

So as you let yourself settle into that comfortable shape in your body,

Supported by anything that helps you,

Blankets or cushions,

A chair,

A sofa,

A tree,

Whatever that is,

Just let yourself soften,

Let your body soften.

It can be helpful just to let your eyes close and just allowing yourself just to let go of any tension.

So just settling down,

Noticing your jaw,

Any tension held there,

Letting it release and soften.

Noticing your shoulders,

Letting them release and relax now.

Softening your chest,

Your back,

Your tummy,

Letting that be soft and relaxed.

Just releasing and softening your body.

And then coming to notice your breathing,

Being aware of its movement in your body,

The sensations that you can feel as you breathe.

And as you draw your focus of awareness to your breath,

Letting the breath find a pattern,

A rhythm that's easy,

Slow and spacious.

If you can,

Allowing your inhale to travel in through the nose.

And if you can,

Exhaling softly,

Slowly out through the mouth.

Letting your breath revitalise every cell of your body as that inhale slowly,

Softly brings in that nourishing oxygen,

That energy with each breath you take.

And letting each exhale wash out,

Letting go,

Taking with it any tension or resistance,

Any gripping or tightness,

Anything at all that you no longer need.

Just letting it go with your exhalation through each and every breath.

And just letting yourself be absorbed in the rhythm of your breath.

Letting your attention be focused.

Just listening to my voice,

Just choosing to listen as your breath continues to flow.

The inhale and the exhale.

And let's take this little daydream together.

Let's imagine we could take ourselves off now to a beach.

And that beach can be anywhere at all that you choose.

So bringing a beach into your mind now,

Into your imagination.

It could be a beach that you know well,

Or it could be somewhere you've heard about,

Seen in a magazine or on a film.

It really doesn't matter.

You could just make it up completely if you want.

But just imagining that beach,

Imagine you were there right now on that beach.

Seeing yourself standing there or sitting there or lying there on that beach.

And just noticing as you're there on the beach,

What you're wearing,

What clothes you have on,

How they feel against your skin.

And as you see yourself on that beach,

Notice how you feel.

Just tell yourself,

I'm on the beach.

Notice how good that feels as you're here on the beach.

And would you like to be with some people,

Friends,

Family,

People from your past,

Or maybe it's just you alone.

It's your choice.

And now seeing the vista of the beach.

With your eyes still closed,

Imagine you're just looking around,

Seeing the colors,

Colors of the sand.

Maybe it's sand or pebbles or rocks.

Looking behind you,

Maybe there's some cliffs,

Maybe there's sand dunes,

Maybe a pine forest,

Maybe there's some buildings or a jungle.

Just noticing what's behind you as you're there on that beach.

Noticing any wildlife,

Maybe there's birds,

Maybe there's crickets in the pine forest,

Maybe there's other creatures.

And then just gazing,

Looking out beyond the shoreline,

Looking at the sea,

Its color.

Is it a deep,

Rich blue or a light,

Frothy green,

Turquoise as your,

What colors do you see?

Does it sparkle in the sunshine?

Is the sea calm?

Are there waves?

Are the waves big?

Are they just gently lapping and ebbing?

Maybe it's stormy or maybe it's tranquil like a mill pond.

Noticing the flow and the rhythm of the waves.

Maybe they're slow,

Maybe they move more quickly.

Noticing their rhythm,

Their constant flow,

The constant movements of the waves.

And maybe you can breathe in,

Sense around you what could you smell?

Maybe it's the warmth of the air,

Maybe the air feels quite cool.

Maybe it smells salty,

Saline freshness.

Maybe you can smell sun cream on your skin.

So just noticing what you can smell.

And then what could you feel?

Maybe the sand beneath your toes or beneath your body.

Maybe you're lying on a towel or a sun lounger or a lilo.

Maybe your feet are in the water,

Maybe it's splashing.

Maybe you feel the warmth of sun on your skin or you feel a breeze.

Just noticing what you can feel as you lie or stand or sit here on the beach.

And maybe you gaze out towards the horizon.

How does that make you feel?

Maybe you see boats bobbing on the water.

Maybe the sun is setting or maybe rising.

Maybe the sun is high in the sky.

Just noticing what's there.

Maybe you can see creatures,

Whales,

Dolphins,

Seals.

Maybe there are people floating in the water.

Just noticing.

And then how are the colours as they sparkle on the water?

Is it sunlight?

Are the rays catching the water?

Changing the colours?

Sparkling?

Moving?

How is the sky?

Is it reflected in the water?

Is it bright and blue and fast and open?

Are there white fluffy clouds?

Are they moving slowly or quickly?

Maybe there's a bird flying overhead or a plane jetting off even.

Just painting the picture,

Feeling what it's like to be there on the beach,

On your beach,

In your imagination.

Just taking yourself there,

Drinking it all in.

And just coming back to that rhythm of the waves.

The waves as they wash in and wash out.

Wash in and wash out.

And could you let that rhythm of the waves be in flow with your breathing as your breath flows in and flows out?

The inhale,

The exhale,

The ebb and flow of the water.

Letting feelings of calmness,

Peacefulness,

Ease,

Content,

Tranquility,

Happiness wash over you as the waves wash in and wash out as you breathe with the ebb and the flow of the sea.

Feeling good,

Feeling calm and at peace as you rest and relax here.

Letting go of any worries,

Anything that makes you feel heavy.

Could you let that go?

Feeling you could release it through the exhale.

Let it float off out to sea,

Released and gone.

And then just resting in the warmth,

Letting your body rest into the warmth of the sunshine.

The perfect temperature today.

Feeling just right.

Letting that sunshine revitalise you and comfort you,

Relax you.

And just enjoying this time,

Resting,

Breathing,

Listening to the ebb and flow of the waves.

Maybe you want to float on the water,

Maybe you want to do that now.

Enjoying the feeling of floating,

Of weightlessness,

Of being free of that movement,

Letting go.

Just resting,

Taking this little pocket of time for you.

And taking as long here as you want.

If you want to stay on your beach or on the sea,

Stay resting,

Floating,

Whatever you're doing,

Please feel free to do that.

Stay where you are if you have more time and ignore these words now.

You can let these words float by you.

But if you need to come to the end of this little relaxation,

This visualisation,

If it's time to return back to your day,

Then letting the visualisation go.

And coming back to notice your breath and your body,

Wriggling the fingers a little bit,

Maybe wriggling the toes,

Maybe a stretch.

Whatever you need to do,

Maybe a yawn or a sigh.

You can let your eyes flutter open when you're ready.

And just taking the benefits of this little pocket of time,

That time on the beach into the rest of the day with you,

And knowing you can come back to enjoy that beach,

That time in your own mind whenever you want to.