5 Minute Guided Visualization: Beach

This guided visualizations is intended to be brief in length, lasting approximately five minutes. This guided scene details a leisurely stroll on a beach.

Follow along here, or download the free PDF version!

Allow yourself to sit comfortably where you are seated, or lie back if you wish. 

You may choose to relax your feet on the floor, and have your arms slack at your sides. 

Do whatever is most comfortable for you in this moment.

If you wish, you may choose to close your eyes or lower your head and drift your gaze down. 

Begin by taking a deep breath in through your nose, and then slowly exhaling through your mouth. 

Relax your body by releasing any areas of tension. Beginning at your head: Relaxing your forehead, your eyebrows, your eyes by looking down or closing them, and your jaw by taking your tongue from the roof of your mouth.

 Let this relaxation flow further, from your shoulders, down your arms, relaxing your hands on your lap or at your sides.

Relax your torso, pelvis, and hips.

Relax your thighs, sinking into the chairs. Relax your legs through your feet.

Breathe deeply into your diaphragm, drawing air fully into your lungs..  and breathe out.

Again, take a deep breath in, noticing how your body responds as you breathe in, and then slowly breathe out, letting the tension leave your body.

Take one more deep breath in, breathing in relaxation, and breathe out, breathing out stress and worries.

Become more and more relaxed with each breath, noticing the feeling of relaxation washing over you.

Feel your body giving up all the tension,  becoming calm, relaxed, and at peace.

Feel a wave of relaxation flow from the soles of your feet, to your ankles, lower legs, hips, pelvic area, abdomen, chest, back, hands, lower arms, elbows, upper arms, shoulders, back of your neck, and the top of your head.

Allow your entire body to rest heavily on the surface where you sit or lie. When your body is relaxed, we will begin the visualization…

Imagine you are walking along a sandy pathway. It is a comfortable path and easy to walk on.

As you take this leisurely stroll, you can hear waves ahead and smell the salt air. The air around you is warm, with a pleasant and cool breeze blowing gently on your skin.

As you walk along this path, it leads you towards a long stretch of sand, and just beyond it, you can see the brilliant color of the ocean ahead.

As you walk, you notice the hot sand sinking beneath your feet - it is soft and powdery, and provides you with a deeper sense of relaxation.

You may choose to imagine taking off your shoes and feeling the sand between your toes as you walk.

As you continue to stroll along the beach, you can hear the waves crashing along the shore, and the sound of seagulls in the distance.

The smell of clean, salt water and beach fill your nose as you gaze towards the water nearing closer.

As you approach the water, you can feel the mist of the ocean on your skin, and feel as the sand becomes wet and firm beneath your feet.

See the waves as they wash onto the sand, and recede back towards the ocean. As the waves wash onto the shore, and flow back down, pulling the sand gently from beneath your feet. And yet, you remain firm and steady where you are standing. 

Enjoy the ever-repeating rhythm of the waves washing onto the sand, and receding out to sea, washing away any worries with it…

A wave washes over the sand towards you, gently washing over your toes and to your ankles, before receding. 

As you continue to walk, more waves wash over your feet, providing relief from the warm summer son with the cool temperature of the water.

The water is a pleasant and relaxing temperature, and you feel at peace.

You may choose to walk further into the water, or swim if you wish, and simply enjoy the ocean for a few minutes, allowing the relaxation to deepen.

You are filled with a sense of calm and relaxation, and when you’re ready, you make your way back to the water’s edge on the beach.

Ahead, you see a comfortable beach chair and towel, laid out just for you.

Make your way along the sand to this space intended for you to relax, and you may choose to sit in the chair or on the towel spread across the sand.

Take this time to enjoy the sun, the breeze, and the sound of the waves, and the sense of relaxation.

You feel at peace and relaxed.

When you are ready, you can return to the path that led you to this quiet space on the beach. 

You know that at any point you’d like, you can return to this space in your mind, and with it, this sense of relaxation.

When you’re ready, bring yourself back to the space you’re in, stretching gently. 

Keep with you this feeling of calm and relaxation throughout the day.

Open your eyes, feeling refreshed, and filled with positive energy.