Guided Imagery Meditation Script

Start by taking a few deep breaths…. slowly…. and evenly…..remembering to let your belly rise as you breathe in…. and to let it fall as you breathe out

Remember to breathe deeply in through your nose and out through your mouth…

Now return to your normal breathing, don’t try to change it, but keep breathing in and out, focusing on how your body feels at this moment. Feel the pace of your body becoming slower.

Breathe in relaxation…… and breathe out tension and tiredness….. Take another breath in….. and let it out.

Now, let’s start by imagining yourself standing on a beach…… You can smell the salty sea-breeze….. it feels warm against your skin….

As you sit in the white sand… on the edge of the surf…. you can feel the cool water washing gentling over your toes……… as the waves roll in….. and out…….. take a few deep breaths now just like the flow of the waves…. in……. and let it out….. in…. and out

(pause)…..Now back to normal breathing…just focus on the rhythm of your breathe… don’t try to alter it in any way

Allow your limp body to sink into the sand while you look out over the deep blue waves into the sky…. you see the brilliantly bright sun…. the beautiful sapphire sky….not a cloud in sight…just the beautiful sapphire sky….. sinking in the distance…. where sky and ocean meet….where both sky and ocean complement each other so majestically that you can feel the power of nature flowing through you

(pause)…

Far off in the distance…. you notice the flagpole of a boat…. It gently floats across the water…. The peacefulness of the waves is calming & comforting…. just like your thoughts…. as they float in and out… Allow your chest to rise…. and fall….. as you take a slow breath in….. and let it out….just like the waves…. in….and out….your thoughts and breath are now in sync with the gentle flow of the magnificent sapphire waves….you feel calm like the waves…but also strong and confident like nature

(pause)…

Your body feels heavy now…. you sit down on the sand now…. as you close your eyes you soak in the rays of the golden summer sun…. with every breathe you fill your lungs with the crisp ocean air…. and let out a big relaxed sigh full of gratitude for this moment…… relaxing even more into the moment now…… letting everything else melt away……. for a moment…. completely relaxed and at ease

(pause)…..

As you slowly open your eyes…. you return from this quiet state of peace…..feeling relaxed and calm. You sit up and discover that the warm summer day has given way to a beautiful moonlit evening….. The tide has come in… you stand back up and you feel the cool water now, brushing against your legs… and see it stretching it’s way up the beach…. feel the water….its gentle and kind to your skin….

(pause)…..

The clear night-sky…. reveals bright bands of stars as the reflections of the stars glisten ever so beautifully on the water……..you feel blissful….gratitude for nature….gratitude for this moment….you feel calmer….healthier….happier….

(pause)….

Remember that whenever you’re feeling tense…. or need a break in your day… you can bring yourself back to this beach… back to this moment… to recharge your mind and body.

When you are ready….. open your eyes….

 

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