Imagine a quick trip to the beach with this guided visualization. Take a mental vacation in just a few minutes to relax the mind and body.
Listen to the audio for free here, or access the full relaxation script below.
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Quick Trip to the Beach: Full Relaxation Script
Get ready to relax. Close your eyes, take a deep breath, and focus on letting go of worries as you breathe out. Breathe slowly at your own pace, starting to relax.
Start to imagine a beautiful, tropical setting. Imagine that you are walking through soft, white sand, headed toward the ocean. You can hear the waves up ahead. Tropical trees are on either side of the sandy path where you are walking. Imagine the feeling of the soft sand beneath your bare feet. The trees provide shade, and the sand here is cool.
Picture walking toward the water. You can see the brilliant blue colour up ahead between the trees. The path widens and opens up to a white sandy beach. The waves are gently washing onto the shore. Imagine walking out of the trees and onto the beach.
Feel the sand under your feet. The sand here is very soft, and has been warmed by the sun. Imagine the feeling of warmth and softness on your feet.
Picture taking a few steps onto the beach and pausing to look around. The water is a bright aquamarine blue colour. The sand is white and smooth. At the edge of the water, the sand is slightly darker, a light beige colour, where it is damp from the waves. The sky is bright blue with a few white clouds. The blue of the sky is a warm shade, darker up above, and lightening to a pale blue near the horizon.
The beach stretches to both sides from where you are standing. To the right, you can see where the sand meets some rocks and palm trees. To the left, the sand continues far into the distance. Imagine walking across the beach toward the water, the sand hot beneath your feet. The sun is shining, and the air is warm on your skin. Imagine the feeling of the sun warming your shoulders.
As you approach the water, you can feel the sand becoming cooler on your feet. The sand becomes firmer, and your feet do not sink in as far with each step. Here is an ideal surface for walking. Imagine walking along the beach here near the water. A wave washes up toward you, touching your feet before receding. The water is pleasantly cool, and feels refreshing. Each step leaves an imprint in the sand, and as the waves wash up onto shore, your footprints are washed away.
Continue walking along the shore, enjoying the beautiful beach and the calming ocean waves. Soon you notice a chair and umbrella on the beach. Imagine sitting in the chair and reclining back in the shade of the umbrella. Picture closing your eyes and relaxing.
It is a beautiful day. Here in the shade it is the perfect temperature. A slight breeze blows. Imagine the feeling of the gentle breeze on your face. Here in this peaceful place, let your worries go. The solitude is so relaxing and calming. Imagine the sound of the waves washing to shore. Each wave washes up onto the sand, and then back. The rhythmic sound of the waves is so calming. Each wave moves like your breath…moving in…and out. In…and out. It is so peaceful.
Imagine that with every wave, any stress, worries, or tension are washed away. As you recline in this comfortable chair, let your muscles relax. Allow your arms and legs to go limp. Let the muscles relax completely. Relax your shoulders and neck, sinking back into the comfortable chair.
Take a few moments now to just relax, enjoying a mental vacation on this beautiful beach.
Memorize this relaxed feeling, remembering all the details of this peaceful place so you can return here in your mind any time you want to relax.
When you are ready to finish this visualization, take a moment to reawaken your body. Open your eyes, and wiggle your fingers and toes, waking up your arms and legs. When you are fully awake and alert you can return to your usual activities, keeping a calm and relaxed feeling with you and feeling refreshed.
Guided Relaxation Video
Listen to the audio of this Quick Trip to the Beach relaxation script in this video.
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