Type: Guided Imagery
Techniques: Relaxation, Guided Imagery
Visualization: Yes
Setting: Tropical Beach, Day to Night
Goal: Using Guided Imagery to Calm Down
Strength: 1/5
Length: 30 Minutes
Sleep Phase/Waking up Phase: Both, chose to your liking
Relaxation
- Sit or lie down in a comfortable position and close your eyes.
- Focus on your breath and take a few deep breaths in and out.
- Bring your attention to your body and starting from your toes, slowly tense and release each muscle group, working your way up through your entire body (Pause).
- Now, focus on your breath again and imagine each breath as a wave. Allow yourself to be fully immersed in the sensation of breathing and the feeling of the waves.
- If your mind wanders, gently bring your attention back to your breath and the waves.
- Not just your breath can compare to waves. I’d like you to imagine yourself on a beautiful tropical beach…
Tropical Beach Guided Imagery Text
The sun is shining down on you, warm and inviting. The sand is soft and white, and the water is a crystal clear blue. You can feel the cool breeze blowing through your hair as you walk along the shoreline.
As you walk, you come across a secluded spot under a palm tree where you can lay down. Take off your shoes and feel the warmth of the sand between your toes. Take in the view, the water, the sky, the palm trees swaying in the breeze and the seagulls flying overhead. Now, close your eyes and breathe in the fresh ocean air. Enjoy the cool breeze and the sun that is here and there shining down through the palm leaves. The tropical climate makes it easy to relax and let go of everything burdensome. Take a deep breath in – and let all the tension out. Breathe in this fresh, ocean air – and let all the tension out. Breathe in calm and relaxation – and let go of all the stress. You no longer need it here.
As you lay there, you hear the soothing sound of the waves crashing against the shore. It’s a peaceful and relaxing sound that helps you let go of any stress or tension you may be holding onto.
Now get up from your spot and walk along the beach. The water is invitingly warm and with every wave it washes around your feet and ankles. Really try to imagine this feeling. The cool sand that lightly presses in with each step. The warm water washing around your ankles. The light breeze gently brushing your hair and skin. The warm sun shining down on you and the endless, turkoise-blue water. Maybe you’d like to swim for at bit, feeling the weightlessness of your body as you float.
As you continue walking along the tropical beach, you notice that the sun is starting to set. The sky is painted with a beautiful array of colors – oranges, pinks, and purples. The clouds are lit up with the warm glow of the setting sun.
It is still pleasantly warm. You find a spot on the beach where you can sit and watch the sunset. You take a deep breath and take in the beauty of the moment. The sound of the waves crashing against the shore and the gentle breeze blowing through the palm trees add to the tranquility of the scene.
The sun dips below the horizon and the sky turns into a deep shade of purple – the first stars start to appear. The water shimmers in the fading light, creating a mesmerizing effect. You stay there for a while, taking in the peacefulness of the moment. As the sun sets, you might feel a sense of gratitude for the beauty of nature and the opportunity to witness this moment.
The sky darkens further, and hundreds, if not thousands of stars come out in full force, illuminating the night sky. Look up and be mesmerized by the beauty of the twinkling lights above. The warm tropical air surrounds you, it’s a perfect night for a warming fire on the beach.
You gather some driftwood and dry leaves and create a small fire pit. With a few matches, you light the fire, and it starts to crackle and pop. The fire casts a warm and inviting glow, and you feel a sense of comfort and safety as you sit by the fire.
Maybe this fire reminds you of roasted marshmallows and s’mores, the warm gooeyness of the melted chocolate – the perfect complement to a warm summer night. Maybe this reminds you of old times of peace and safety. Allow yourself to drift and let go. The fire flickers and dances and you feel a sense of peace and contentment.
As you look at the fire, feel all your worries and stresses slowly melting away. Take a deep breath and feel the warmth of the fire and the tropical night envelop you. The fire slowly burns down, and maybe you feel grateful for the beauty of nature and the memories you’ve created.
Waking up phase
Now it is time to return. As you get ready to leave, take one last look at the beautiful beach and remember that you can always come back here. Start to become aware of your surroundings and notice the state of deep relaxation. Take a deep breath.
Start to stretch your limbs and feel the warmth of your skin. Give some power into your hands and feet. Stretch your arms and legs. You feel refreshed and rejuvenated, ready to return. And as I count up from 1 to 3, allow your eyes to open with the number 3. 1. Your body stretches in a pleasant way. 2. Feeling refreshed and energized. Becoming more and more aware of your surroundings and your body. Stretching your arms and legs for a second time. And 3. Returning to the here and now, you can take a deep breath and slowly open your eyes, feeling refreshed and energized. And if you like, you can take a moment to write down your experience or share it if you like.
Falling asleep phase
You lay down in the warm send, listening to the waves and fire, and close your eyes. Now focus on your breathing and take a few deep breaths, feeling your body relax with each exhale.
Feel the warmth of the sun on your skin, the sound of the waves crashing against the shore and the fire burning in the background. Allow yourself to be fully immersed in your peaceful surroundings and let go of any thoughts or worries you may have. The stars are shining down on you. Thousands, if not millions of them. You are just a tiny part of something so much bigger, and because of that you can allow yourself to fully let go. There is nothing, you need to hold onto.
Feel your body becoming heavy and relaxed, and your mind becoming calm and peaceful. Maybe taking another deep breath and letting yourself drift off to sleep, completely safe and protected by the beauty of nature.
You may repeat a positive affirmation or a peaceful phrase that helps you to relax like “I am safe and protected” or “I am peaceful and calm”. You can think of some new sentences, as you relax deeper and deeper. And maybe after some time, you will notice, how it’s becoming too hard to think of new Affirmations. Wake up refreshed and rejuvenated in the morning and sink into a restful sleep. Sleep Well.
