Jul 23 , 2021
Visualisation’s can be helpful for both children and adults alike. It is the act of imagining yourself in a peaceful and safe environment - a place that makes you relaxed and happy.
By transferring yourself there mentally, you can calm your mind and body and sufficiently distract yourself with something that relaxes you.
- Find somewhere quiet and away from distractions.
- Sit or lay down so that you are comfortable and can relax.
- If you are lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight or bend your knees so that your feet are flat on the floor.
- If you are sitting, place your arms on the chair arms. Place both feet flat on the ground.
- Close your eyes if you feel safe to do so, or you may want to look at the image supplied for this visualisation if that feels more comfortable for you.
- Take a slow deep breath in through your nose and then breath out slowly through your mouth. Repeat this 5 times, in through your nose and then out through your mouth.
- Hopefully, you are now feeling more relaxed, so we will begin the visualisation.
Beach Sunset Visualisation
From where you rest, you hear the call of seagulls, and as you look up to the sky above, you see their large winged silhouettes framed by the sunshine. They swoop down behind some large rocks, out of sight.
You decide to follow them and investigate what lies behind the rocks on this beautiful sunny evening. The warmth of the sun is on you as you walk down a sandy path towards the rocks and sound of the sea. You stop to enjoy the warmth on your back and neck and can feel it seeping into your body as it nears sunset. You can feel your aches and pains start to subside and your body feels lighter.
You carefully walk over the large black rocks which line the entrance to the beach and you admire the strong barnacle shells clinging to the rocks, ready for when the tide comes back in to submerge them under water again. Rock pools have formed between many of the larger rocks and you stop to enjoy the sun glinting off the water’s surface and peer into the depths of the pools looking for the treasures they hold.
As you reach the beach, you are aware of the waves gently caressing the sand, gently rolling backwards and forwards, backwards and forwards, backwards and forwards. You are completely alone, you have the beach to yourself and you know that you are somewhere very special, where you feel safe and contented. You stand and look out to sea. You enjoy the sea’s myriad of colours, blues and greens swirl in front of you as the waves dance with foam and then break on the shore. There is nothing but the sea in front of you. Sea and sky as far as you can see.
The rhythm of the waves stirs something within you. It is as if the sea is breathing with you and you become aware of the rhythm of your own breathing. Be… still….be….still…. You feel the power of nature, in the sea and within you. You take a deep breath of the salty sea air down into your lungs and enjoy it filling your body. You slowly breathe it slowly back out as you listen to the rhythmic sound of the waves. You stop for while to enjoy this moment.
You turn to walk down the beach and you spot some steps that wind up the cliff. You stroll towards them; it is as if it they are drawing you to it, beckoning you. You look up and see that they lead through a canopy of trees. You feel drawn to go up the steps, and as you move towards them, you become aware that you are carrying a heavy backpack. The weight of it is dragging you down. It is full of all your worries and upsets, your troubles and negative feelings. You have been carrying this for some time. Your shoulders ache and your back feels tight, your legs are heavy from all these feelings. You decide that you want to take this backpack off your back for a while and you slowly remove it from your shoulders. You know that it will be safe here. As you take the backpack down from your shoulders, you feel the weight leave you, and you feel free. For the first time in a long time, your back feels strong and light.
You climb the steps with ease, there is lightness in your steps, and you walk through the shade of the trees until you reach the top of the steps. You gasp as you emerge into a cliff top garden, which looks out onto the sea.
There is a wooden bench ahead of you and you go to sit down on it, making yourself comfortable. You gaze out onto the beauty of the view ahead and breathe deeply. You feel enormous peace as you sit amongst the colourful flowers of the garden and take in the magnificent scene ahead of you. You have arrived at your peaceful place. There are shells at your feet and you pick one up and hold it gently in your hand to remind you of this sense of comfort and peace. The sun has just set and the sky is filled with oranges, purples and pinks which remind you of a water colour painting. You feel joy within you. Peace and joy. You feel strong and calm. Nothing can get in the way of you feeling this way.
After you have rested for a while, you notice that as the sun goes down, the world around you is becoming darker. As the light begins to fade, you know that it is time for you to go back to where you came from. You walk down the steps back to the beach. You pass the backpack that you left there and you decide what to pick up and take back with you and what you can leave safely behind. You move down the beach and carefully back over the rocks to the path that you started on.
You say goodbye to the sea and the beach. You know that this beach will always be there for you and that this is a place where you can relieve yourself of the weight on your shoulders, even if only for a short while. There will always be the warmth of the sunshine and salty sensations of the sea to fill your body with the strength and energy that you need for life’s challenges.
It is now time for you to slowly return to the world around you. We have reached the end of the visualisation. When you are ready, slowly wiggle your toes and fingers, open your eyes if they have been closed and bring yourself back into the room.