Visualisation for calm.
In this creative visualisation,
We'll be exploring levels of calm and relaxation within your body and within your mind.
This visualisation can have an instant effect on your stress levels,
And over time,
As you frequently visit this calm,
Comfortable place in your mind,
You are building up a greater capacity to stay calm in challenging situations.
Visualisations are powerful because they prompt our subconscious to find more opportunities to experience the same images,
Thoughts and feelings.
So it follows that the more you experience a visualisation of calm,
The more calm will enter your life over a period of time.
Find a quiet spot where you won't be disturbed and lie back comfortably.
Just see if you can let go and take a deep breath.
Let your mind leave behind what you were doing and focus on this moment here.
Relaxing.
Relaxing.
And breathing deeply.
Breathe into your rib cage,
Letting it expand and contract.
In and out.
In this relaxing visualisation,
You are going to be using all of your senses.
You'll be engaging in the feel of the textures around you,
The sensations on your skin,
The sounds you hear in the distance and up close,
And the sounds your body and breath make when you are deeply relaxed and calm.
As you lie here,
Breathing comfortably and feeling very relaxed,
I want you to imagine that you are on a beach on a warm summer's day.
Your skin is protected and safe from the sun's rays and yet its heat warms your body and makes your skin glow.
Notice the sensation of the towel you are lying on.
What does it feel like as it touches your body?
And the sand beneath you,
Is it smooth under your towel or are there ridges?
Focus on those sensations as you lie here,
Relaxing.
Can you touch the sand with your fingertips in your mind's eye?
Or maybe you can feel it against your toes or perhaps your heels.
How does that feel to you?
Is it cool and damp or is the sand hot and dry?
Which other parts of your body are in contact with the sand?
Lying here,
You have nothing else to do,
Nowhere else to be.
Everything you are responsible for has slipped away as you take these moments to be calm and peaceful on the beach right now.
Focus on what you can hear.
Listen as the waves roar and break and crash against the beach.
What other sounds can you notice?
Really focus in on them.
Are there birds nearby?
What else can you hear as you lie in the sun,
Utterly calm and totally relaxed throughout your whole body?
Turn your attention now to your sense of smell.
What is there for you to notice in this moment of calm?
Can you smell the salt of the sea water around you and maybe the tang of suntan lotion on your skin?
What does it remind you of?
Perhaps you can smell ice cream or other food drifting towards you on the breeze.
Take it all in,
How the gentle wind touches your skin,
How your hair blows in the subtle breeze.
And as you notice the sensations on your skin,
Go below the surface of the skin and be aware of how relaxed and calm your muscles feel,
Free of tension and free of tightness.
Notice how calm your mind is as you lie here now,
Enjoying your calm,
Relaxing moment in the sun.
Calm and content and at peace.
And when you are ready,
Begin to become aware of your surroundings and the noises around you and gently move your fingers and toes and return to the breath.
When you are ready to take this feeling of calm with you into the rest of your day,
Slowly open your eyes.
