Get comfortable. Sit in a supportive chair or lie on your back.
Relax your body by releasing any areas of tension.
Breathe deeply drawing air fully into your lungs.... and release …………
Breathe in again, slowly.... pause for a moment.... and breathe out.....
Draw a deep breath in.... and out....
In..... out.....
Imagine you are walking toward the ocean.... walking through a beautiful, tropical forest....
You can hear the waves up ahead.... you can smell the ocean spray.... the air is moist and warm.... feel a pleasant, cool breeze blowing through the trees....
You walk along a path....coming closer to the sea....as you come to the edge of the trees, you see the brilliant aqua colour of the ocean ahead....
You walk out of the forest and onto a long stretch of white sand.... the sand is very soft powder.... imagine taking off your shoes, and walking through the hot, white sand toward the water....
The beach is wide and long....
Hear the waves crashing to the shore....
Smell the clean salt water and beach....
You gaze again toward the water.... it is a bright blue-green....
See the waves washing up onto the sand..... and flowing back toward the ocean.... washing up.... and flowing back down..... enjoy the ever-repeating rhythm of the waves...
Imagine yourself walking toward the water.... over the fine, hot sand.... you are feeling very hot....
As you approach the water, you can feel the mist from the ocean on your skin. You walk closer to the waves, and feel the sand becoming wet and firm....
A wave washes over the sand toward you.... and touches your toes before flowing back...
As you step forward, more waves wash over your feet... feel the cool water provide relief from the heat....
Walk further into the clear, clean water.... you can see the white sand under the water.... the water is a pleasant, relaxing temperature.... providing relief from the hot sun... cool but not cold....
You walk further into the water if you wish.... swim if you want to.... enjoy the ocean for a few minutes..... allowing the relaxation to deepen.... more and more relaxed... enjoy the ocean....
Now you are feeling calm and refreshed...
You walk back out of the water and onto the beach...
Stroll along the beach at the water's edge.... free of worries... no stress... calm..... enjoying this holiday....
Up ahead is a comfortable lounge chair and towel, just for you...
Sit or lie down in the chair, or spread the towel on the sand.... relax on the chair or towel.... enjoying the sun.... the breeze.... the waves.....
You feel peaceful and relaxed.... allow all your stresses to melt away....
When you are ready to return from your vacation, do so slowly....
Bring yourself back to your usual level of alertness and awareness....
Keep with you the feeling of calm and relaxation.... feeling ready to return to your day....
Open your eyes, stretch your muscles... and become fully alert... refreshed... and filled with energy.
You can practice this relaxation as often as you wish, to provide a mental vacation whenever you need it. Visualization relaxation is a skill that can be learned; the more you practice, the more skilled you will become and more effectively you will be able to relax using visualization relaxation.
