Focus your attention and let the soothing imagery of the ocean help you ride the waves of any pain or discomfort in this guided visualization. (32 minutes)
First begin by taking a few deep breaths. Then settle down and just breathe naturally. Now begin to tune in to the sensations you're feeling as you breathe. Allow your awareness to move in to those sensations. Feel the air going in through your nose and out past your mouth. Notice how it's a little cool going in. But as the air passes out past your lips, it becomes a little warmer. Cool air going in, warmer coming out. You are paying attention to these sensations. You are being mindful of them. As you continue, if your mind is distracted, perhaps by noises or from your own internal dialogue, it's okay, don't worry, that's natural. Simply recognize that this has happened and bring your focus, your attention, action back to the breath. As you do this, you are bringing your attention back to the here and now and back to focus. Whenever your mind is distracted, just bring your focus back to the breath.
As you change the way you breathe from automatic to mindful, I want you to now expand that awareness and begin to notice how your chest feels as you breathe. Feel the gentle rise and fall of your chest, or the movement of your abdomen as you breathe in and out.
Notice any tension you are holding, in your shoulders and neck or along your spine. It is only when we become aware of our attention that we can begin to do something about it. As you breathe, begin to take a few deeper breaths now. Then inhale, hold it for a second before letting it out. As you let that air out, allow your body, your shoulders or your back, your neck or your chest, to just let go. A deep breath in and then let it out. Releasing the tension. Breathe in and breathe out. Continue to tune into any discomfort. Taking deep breaths and letting them out. Just practice that for a few moments. It used to the rhythm as you stay mindful of your own breathing and your own body's response.
In your mind, picture is clear clearly and as vividly as possible, you standing on a beach facing the ocean. It's a beautiful sunny day. The sky above is blue. There are only a few wispy white clouds in the sky. The warm sun is shining down. And you can feel the gentle breeze coming in from the ocean.
You can see all the way to the horizon. And as you watch, you follow the waves as they come rolling into shore. Watch them roll in and out. As you breathe in and out. Breathe in and breathe out.
You can smell the fresh, clear sea air as you breathe in and out. almost smell the sea salt on the air. Perhaps you can taste the saltiness on your lips as that gentle breeze comes in of the water. In and out. Breathe in and breathe.
Feel the gentle breeze on your face, on your arms and legs as you stand there. Notice the warmth of the sun shining down on your skin. That golden sun shining down from the blue blue sky, warming You think as you stand there watching the waves roll in and down, as you breathe in and breathe out.
As the waves roll in, You notice the sunlight reflecting on the surface of the water. Flashes of silver light, fragmenting, breaking up into tiny, shimmering, in points of light as the waves roll into the shore. Breathe in and breathe out.
a throw in and down.
It's just you, the sun, the sea, and the sand, as you stand there on the shore on this beautiful sunny day. Your feet are in the sand and as you wiggle your toes, you feel the soft, silky sand between them. When you look around, you can see the sand is in pristine condition. Beautiful white, yellow sand stretching for miles. It's just a scattering of white seashells here and there.
Breathe in and breathe out. In and out.
As you watch the waves, you begin to notice the color of the water. Far on the horizon, it's that deep blue color of the sea. that closer to the shore, as the water becomes shallower, it transforms into a vivid, vibrant turquoise blue. Watch those vibrant waves roll in and out. As you breathe in and breathe out.
The ocean looks so beautiful, so inviting. You decide you want to be in the water. So, you take a few steps. Noticing the sand under your feet changing from warm and dry. to cool and damn.
You pause for just a moment and allow a wave to gently wash over your feet. Feel the water. Cool and refreshing as it swirls around your ankles. Notice the sand shift a little, from beneath your feet. And as you take another step, feeling the water wash up to your knees. And finally you sink down, push off, and begin swimming out into the crystal -glare water.
Breathe in. and breathe out. In and out.
After a few moments, you slowly turn onto your back. Seeing the blue sky above you and float there, allowing the waves to gently lift you up and down as they roll in and down.
As you float there with the gentle rhythm of the ocean moving your limbs, Feel your body begin to simply let go. Breathe in and breathe out. In and out.
The temperature of the water is perfect. The warm sun shining down feels lovely on your skin. Soaking into your muscles as you float there, as waves lift you up and down. You feel your limbs begin to shrug off any tension, any tightness. And you feel a wonderful tingling sensation begin at the tips of your fingers and toes.
Breathe in and breathe out. in and out.
Spend a moment focusing on your toes, allowing this tingle, this feeling of release to spread into your feet. along the soles of your feet and wrap around your ankles. Follow this feeling as it travels up your shins, releasing any tension in your calves, moving up to your knees.
It's almost as if the vast Just ocean is gently drawing away any tension and stress out of your body through the very pores of your skin. In and out you breathe as you rise and fall on the waves.
The backs of your knees release. And you follow this whole sensation up into the muscles of your thighs. As those muscles let go, you notice the whole of your leg relaxing. Tune in to the sensation of the water around you and how your legs loose and buoyant subtly shift and move in time with the water. Feel the way he's rise and fall as you breathe in and out.
Breathe in and breathe out.
Let your attention shift to the tips of your fingers as you feel the same release occur here as well. Feel the form the gentle tingling move into your palms. Let them soften as they buzz and tingle. Follow this release as it moves up into your wrists and then to your elbows. As an attention in the muscles along your shoulders and forearms simply melts away.
From wrists to elbows, from elbows to shoulders, your arms let go. As your limbs float loose, relaxed, weightless, you feel the water shift and move in time with the waves. As they rise, and form as you breathe in and out.
Breathe in and breathe out.
Follow this sensation of release. Feel it Move up from your arms to your shoulders, from your shoulders, into the nape of your neck. Allow the subtle shift of water to move your neck and shoulders. And notice any tension there begin to soften and to let go.
Breathe in and breathe Be thou. In and out.
Let your shoulders release and follow this feeling spread down into your back as the tightness here melts It's a way. Follow it all the way down the curve of your spine, letting any tension dissolve as you've risen full and timed the waves. As you breathe in and breathe out, in and out.
The small of your back, let's go. Any tightness in your sacrum melts away. And this sensation of release flows of your hips, meeting up with your already loose and relaxed legs.
Breathe in and breathe out.
What's the waves rise and fall? Let your body become one with the ocean. What's the waves rise and fall around you? Feel the water support you. Keep you buoyant as you and down. Allow the vast ocean to drain away any pain, or any discomfort at all, that you may feel.
Breathe in. And breathe out. In. And out.
As you float, weightless and buoyant with your blends gently moving in time with the water, you look up into the sky. Warm sun is shining down from that beautiful blue -blue sky. You can see the thin streamers of white clouds. As you feel the warmth on your skin, take time to tune into that warmth.
As it shines down onto your face and chest, Allow that warmth to soften your face. Feel the muscles around your eyes and between your brows relax. Follow this release along your jawline. As your face relax is notice, the soft smile appear on your lips.
Breathe in and breathe in and breathe in and breathe out.
Let your awareness Then as follow the warmth as it moves down the front of your neck onto your collar, as your collar and the tops of your shoulders let go. Feel the warmth on your chest and allow that warmth to soak into your skin. Let that sunlight warm your skin. Move into the muscles, helping them soften and relax.
Notice that as the muscles between your ribs let go, your diaphragm relaxes as well. And as it does, your breathing becomes a little fuller, a little deeper.
Breathe in and breathe out in and out.
Warm for the sun shines down onto your belly. Feel the gentle soothing warmth soak into your stomach and abdomen, releasing an attention you're holding there. It's almost as if with every breath you take, you are drawing in that warm healing energy, allowing it to flow to wherever However, you are holding tension. To wherever there is any discomfort at all.
Follow that warmth, flow to wherever it needs to go. Let that warmth heal and soothe any discomfort. As you breathe in, and breathe out in and out.
Stay here, went and waitless. Simply rising and falling on the waves as you breathe in that healing light. Arms and legs loose, floating freely. Body warm and relaxed. Mind, calm and clear.
Let the ocean and drain away any last remaining traces of pain or discomfort from your body. As you rise and fall, as you simply breathe in and breathe out.
Breathe in and breathe there.
Release any tension letting your limbs stay loose and relaxed.
Blue sky, white clouds, warm sun, .
The sound of the waves as they rise and fall up and down.
Fingers and toes soft and tingling as they float in the warm water.
Mind, clear and calm, as clear as the blue sky, thoughts strong and focused allowing the breath in and out.
Let the waves carry you up and down. as any pain rises and then falls.
Breathe in. And, breather.
you