Latest / Everyday Motivational Affirmations / Everyday Motivational Affirmations - Guided Meditation and Beach Visualization for Deep Sleep
Transcript
- 0:05Visualization relaxation is an effective way to relax the mind and body by picturing a
- 0:14relaxing scene, such as a beach, garden, meadow, or any other
- 0:22peaceful place. This beach visualization guides you to relax by imagining spending time on
- 0:33a beautiful beach. Get comfortable, sit in a supportive chair, or lie
- 0:43on your back. Relax your body by releasing any areas of tension. Allow
- 0:56your arms to go limp, then your legs. Feel your arms and legs
- 1:07becoming loose and relaxed. Now relax your neck and back by relaxing your spine.
- 1:23Release the hold of your muscles all the way from your head down your
- 1:29neck, along each vertebra to the tip of your spine. Breathe deeply into
- 1:40your diaphragm, drawing air fully into your lungs, and release the air with
- 1:51a washing sound. Breathe in again slowly, pause for a moment, and
- 2:00breathe out. Draw a deep breath in and out, in out. Become
- 2:22more and more relaxed with each breath. Feel your body giving up all the
- 2:30tension, becoming relaxed and calm, peaceful. Feel a wave of relaxation flow
- 2:43from the soles. Of your feet to your ankles, lower legs, hips,
- 2:53pelvic area, abdomen, abdomen, chest, back, hands, lower
- 3:10arms, elbows, upper arms, shoulders, back of your head, face,
- 3:25and the top of your head. Allow your entire body to rest heavily
- 3:31on the surface where you sit or lie. Now that your body is fully
- 3:38relaxed, allow the visualization relaxation to begin. Imagine you are walking toward the
- 3:51ocean, walking through a beautiful tropical forest. You can hear the waves up
- 4:03ahead. You can smell the ocean spray. The air is moist and warm.
- 4:15Feel a pleasant cool breeze blowing through the trees. You walk along a
- 4:23path, coming closer to the sea. As you come to the edge of
- 4:30the trees, you see the brilliant aqua color of the ocean. Ahead.
- 4:39You walk out of the forest and onto a long stretch of white sand.
- 4:46The sand is very soft powder. Imagine taking off your shoes and walking through
- 4:55the hot white sand toward the water. The beach is wide and long.
- 5:06Hear the waves crashing to the shore, Smell the clean salt water and beach.
- 5:16You gaze again toward the water. It is a bright blue green.
- 5:26See the waves washing up onto the sand and receding back toward the ocean,
- 5:32washing up and flowing back down. Enjoy the ever repeating rhythm of the waves.
- 5:49Imagine yourself walking toward the water over the fine, hot sand. You
- 6:00are feeling very hot as you approach the water. You can feel the mist
- 6:09from the ocean on your skin. You walk closer to the waves and feel
- 6:15the sand becoming wet. A wave washes over the sand toward you and touches
- 6:28your toes before receding. As you step forward, more waves wash over your
- 6:38feet. Feel the cool water provide relief from the heat. Walk further into
- 6:49the clear, clean water. You can see the white sand under the water.
- 6:58The water as a pleasant, relaxing temperature, providing relief from the hot
- 7:04sun. Cool but not cold. You walk further into the water if you
- 7:15wish swim, if you want to enjoy the ocean for a few minutes,
- 7:27allow the visualization relaxation to deepen more and more relaxed. Enjoy the ocean.
- 7:43Now you are feeling calm and refreshed. Now you are feeling calm and refreshed.
- 7:59You walk back out of the water and onto the beach. Stroll along
- 8:07the beach at the water's edge, free of worries, no stress, calm
- 8:18enjoying this holiday. Up ahead is a comfortable lounge chair and towel just for
- 8:28you. Sit or lie down in the chair, or spread the towel on
- 8:37the sand. Open your eyes, stretch your muscles, and become fully alert,
- 8:50refreshed and filled with energy. Remember what you comember, what you the
- 10:01mind of the