The Calm Beach
Visualisation uses your imagination to support stress relief and relaxation. It is similar to daydreaming in that it encourages the creation of mental imagery to transport you to a calmer environment and state of contentment.
Visualisation exercises should preferably be attempted in a comfortable, safe, and quiet environment, free from the distractions of everyday life. You may want to put away your phone or laptop, to shut the curtains or switch off the lights, and find a space to lay down or sit comfortably.
Relaxation Exercise - The Calm Beach
This particular relaxation exercise, known as The Calm Beach, can be practised on your own or as part of a small group of likeminded friends.
Beaches are often used in visualisation exercises because of their aesthetic beauty and the calming effects of the rolling waves and sea breeze. However, it's important to remember that visualisation exercises can be tailored to suit you! You may want to visualise a park, a forest, or a place you have visited in the past.
Take some time for yourself and try this exercise as a way to help you relax.
The Calm Beach Exercise...
One...
Softly close your eyes. In your mind's eye, imagine you are laid on the white sands of a calm beach.
You feel safe as you relax and nestle yourself further into the soft grains of sand.
Now turn your thoughts to the crystal clear waters and blue sky. What do they look and feel like? What do they smell like?
Two...
Now think about the sound of the rolling waves as they lap the shore.
Are the waves calm, do they gently bubble across the sand? How quickly do they return to the water?
What do they look like and what do they feel like? What do they smell like? Visualise this.
Three...
Think about your body and how it feels as it presses against the soft sands. Your eyes turn to the blue skies above you. What does this look like? How does it make you feel?
Visualise this and sink into this feeling.
Four...
You get up to take a walk across the calm beach. The warm sand glistens between your toes with each step you take. What does it look and feel like?
Visualise this.
Five...
You head towards a large umbrella in the sand. It creates a shaded space for you to enjoy the calm beach. What does it look and feel like?
Visualise this.
Six...
Now take a deep breath in, 2, 3, and breathe out, 2, 3.
Release any tension in your head, face, neck, and body. Wind your shoulders back and take another breath in, 2, 3, and out, 2, 3.
Seven...
Allow your breathing to return to normal and visualise the sound of the waves on the seashore. Match your breathing with the rhythm of the waves and let the feeling of relaxation wash over you.
Take another deep breath in, 2, 3, and breathe out, 2, 3, visualising yourself walking away from the beach.
Slowly open your eyes.