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Simple Visualizations for Relaxation
Three Deep Breaths – Centering, relaxing, energizing
1. Sit or stand straight, feet flat on the floor/ground, or in your meditating position
2. You will be taking three depth breaths, breathing deeply to inflate the upper and lower chest and the abdomen.
3. With each in breath take in new energized air to revitalize your body
4. With each out breath send out old unwanted feelings, thoughts, illness etc.
5. Breathe in and out through your nose in long slow breaths. Try closing down the back of the throat a little so that the sound is like ocean waves. Make the breaths even so as not to hyperventilate.
6. Sit or stand quietly for a few moments when done.
Ocean Waves - Relaxation, tension relief
1. Lie on your back in a comfortable position.
2. It may help to have a blanket to cover up with, you can become cold during meditation.
3. Take nice slow breaths
4. Imagine you are at the beach on a nice warm, sunny day.
5. Feel your body contacting the sand, nice and warm. It becomes a sand sculpture.
6. The tide is coming in.
7. The water is warm when it reaches your toes.
8. Imagine that each time the tide comes in a little higher.
9. Each time it comes in it takes a bit more of your sand body back with it.
10. First your toes, then feet, then ankles etc. up to your chin.
11. Feel the weightlessness spread up your body, all relaxed.
12. Now as the tide comes in it leaves a little sand to resculpture your body.
13. Neck, shoulders, arms, chest etc. down to your toes until you are complete once more.
14. Feel relaxed, loose, quiet in the warm sand and sun.
15. Bring your awareness back to your body.
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