This quick mental vacation allows you to imagine a tropical getaway. Relax and de-stress as you use visualization to enjoy a pleasant market, delicious meal, and pristine beach. An ideal quick relaxation break for when you just have a few minutes available. This visualization takes just 10 minutes.
Tropical Getaway Relaxation Script
Get comfortable and close your eyes. Focus on this moment. Allow all distractions to slip away.
Breathe slowly and calmly. For a few moments, just focus on the air moving in and out.
(Pause)
Imagine that you are walking on a cobblestone street in a bustling market. Stands line the sides of the street, and friendly people smile and wave, happily greeting you and others who walk by. There are fresh fruits and vegetables. Their bright colours create a vibrant display.
The smell of fresh potato chips, tortillas, and plantains wafts through the air.
You pass a colourful booth with beautiful paintings. Imagine looking around the market and admiring the artwork, jewellery, and other wares.
Imagine approaching a small cafe. There are little tables on a patio outdoors. Imagine ordering something at the cafe… perhaps a glass of lemonade, some tortilla chips and salsa, and rice and beans. Maybe some other food of your choice.
You take a seat at one of the tables, and look around at the scenery while you wait for your food to arrive.
An old car in pristine condition drives by. The car must be several decades old, but it looks new and shiny.
The sun shines brightly, and the sky is a brilliant blue. The air is warm, but a slight breeze cools your skin. You are seated in a shady area. If you look up, you can see the gently swaying leaves of palm trees that grow next to the patio. Beside you is a little decorative fence with small flowering trees growing all along the outside. The shrub closest to your table is covered with bright pink flowers. You can detect a subtle, sweet scent of the flowers, mixed with the delightful smell of food coming from the cafe. This is a lovely. tropical getaway relaxation.
Your food arrives, and it looks perfect. Imagine savouring every bite. You may picture scooping savoury pico de gallo salsa onto a crisp tortilla chip and taking a bite. Imagine the crunch of the chip paired with the softness of tomatoes and onions. Imagine all the details of the wonderful flavour. Salty, a bit spicy, with a hint of lime and maybe cilantro.
Imagine the sour but sweet coolness of lemonade. Picture the hearty and satisfying warmth of rice and beans. Imagine all the details of enjoying a delightful meal.
(Pause)
When you are finished eating, imagine leaving the cafe and walking down the street. As you leave the market, the street becomes quieter, but it is still lively. The atmosphere is friendly and peaceful. Imagine the beautiful buildings, plants and trees.
Bicycles and cars pass by in the street next to you as you walk along the sidewalk. They move at a leisurely pace, unhurried, simply enjoying this peaceful place. A bird lands in a tree next to you, and watches you with curiosity. The sun is warm. Imagine feeling warm, happy, and totally at peace.
The air smells clean and fresh. You can detect the scent of the ocean. Imagine what the ocean smells like. The scent of flowers is there too, subtle, but ever present.
The sidewalk meanders along between buildings. On one side of the street, the buildings become more sparse. There are trees and shrubs, and not far away is the ocean. The road continues parallel to the water. Soon, there are no more buildings on this side of the street, just trees and the ocean. There are palm trees and trees with curving branches and oblong leaves. You can see the brilliant turquoise of the water shining between the trees.
Continue the tropical getaway relaxation. Up ahead there is a path to the ocean. You leave the sidewalk and turn onto the path. The path is made of white sand. Imagine walking along the path. There are trees on either side of you, and brilliant blue water up ahead.
The path opens up and you are standing on a stretch of white sand. Imagine taking off your shoes and slipping them into your bag, and then walking in your bare feet toward the water. The sand is hot, and so soft. It feels wonderful on your feet.
Imagine finding a spot on the sand to sit. You take a blanket from your bag and spread it out over the sand. Imagine lying on the sand and listening to the gentle sound of the waves. Allow yourself to completely relax as you rest here on the sand. Let go of all worries. Let tension melt away.
Take a few moments to imagine spending time on the beach relaxing in whatever way you choose. Perhaps you would lie on the beach, just resting. Maybe you would walk along the water’s edge. Or maybe you would swim in the clear, clean water. Imagine the perfect relaxing vacation in this tropical getaway as you enjoy your time on the beach.
(Pause)
Now it’s time to conclude this relaxation exercise. Hold onto a feeling of peace and tranquillity as you turn your attention back to the present. Open your eyes and look around. Move your body, rolling your shoulders and wiggling your fingers and toes. When you are ready to return to your day, you can resume your usual activities, feeling relaxed and calm.