Welcome.
Go ahead and take a few moments to disconnect from what's going on around you.
Let your surroundings fade so you can fully direct your attention to this visualization.
Relax your body.
Take a deep breath or two and drop your gaze or close your eyes,
Whichever feels better to you.
As you breathe deeply,
Allow your face to relax,
Your jaw to relax,
Your neck and shoulders,
Your belly.
In today's visualization,
We'll set aside our to-do list and head to the beach.
So first bring to mind an image of what your to-do list looks like.
Don't dive down into the details of all the things you need to do,
But instead imagine what they look like written up on a whiteboard or on a piece of paper or on sticky notes.
And take a moment and just look at that to-do list.
It's just a bunch of words.
There's no need to have any emotional attachment to it.
And if you are feeling emotionally attached,
Do your best to disentangle yourself.
Detach from any sense of emotion and simply see that list as a set of words.
It's okay for you to leave it.
Now in your mind's eye,
Take yourself to your favorite beach.
It can be a beach that you know or one that you imagine or a combination of both.
You have everything with you to make your day at the beach comfortable.
That might include a beach towel,
A lounge chair,
A water bottle,
Some snacks,
A book.
Whatever you need to make your day comfortable,
You have in the backpack by your side.
So find that perfect spot on the beach and enjoy the fact that no one is around.
Maybe you see a few people off in the distance if you want companionship.
Or if you'd rather to be solely on your own,
That beach is yours.
Notice what the air smells like.
The scent of the sea.
The scent of the sand or any greenery behind you.
Notice the color and texture of the sand.
Is it fine white powder?
Is it tan small pebbles?
It's your beach.
You can make it as you wish.
Notice the temperature of the air on your skin.
Is there a breeze?
Is it calm?
Take a few breaths and just enjoy being in this beautiful environment.
Now for just a moment,
Let that image of the to-do list flash into your head.
You see it,
You acknowledge it,
And you choose to set it aside.
Go back to the scene of the beach in front of you.
Make your way down to the water line.
Notice the change of the texture of the sand beneath your feet from where it's damp to where it's dry.
Walk for a while on the edge of the damp sand that easily supports your weight.
You're not sinking into loosed sand.
It's firm underfoot.
And then slowly wade into the water.
It's warm as it laps itself around your ankles.
It can be calm,
It can be wavy,
Whatever you prefer.
Go out a little further until you're floating in the vast sea in front of you,
Bobbing in that warm water,
Feeling weightless,
Feeling completely relaxed.
And for a moment,
Once again,
Flash onto that to-do list.
See it,
Observe it,
Notice it,
And intentionally set it aside.
And go back to that completely weightless floating in the ocean.
There's a gentle current in the ocean and you slowly drift back down the beach until you're right in front of where your beach towel is.
You make your way to the shore,
Easing your way out of the water,
Letting it flow off you in shiny droplets.
You come back up onto the sand.
You dry yourself off and relax,
Listening to the sound of the seagulls,
Listening to the sound of the breeze in the palm fronds,
To the sounds of the waves gently lapping the shore.
You're at ease and content.
The ocean has washed your stress away and you feel pleased to have taken a few moments to detach from that to-do list,
To take time for yourself.
It's important to take these breaks away from the constant doing so that when we do get back to being productive,
We can do so relaxed and refreshed.
Your to-do list will always be there for you,
But you have the choice to set it aside and take moments out for yourself to relax,
To refresh and renew.
And when you're ready,
Release the imagery of being at the beach.
For one brief moment,
Bring that to-do list back to mind and release the image of the to-do list.
Take a couple more deep breaths and bring this visualization to a close,
Knowing that you can go into your day relaxed and refreshed.
