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Visualizations Relaxations Meditations

A Visit to the Ocean

Before beginning this visualization, take a few moments to stretch your body. Elongate your spine by first reaching up over your head and then down toward your toes. Stretch your arms and legs, and bend all of your joints, then, settle comfortably into your favorite, most relaxing position. You will benefit if you sit or lie with your spine straight, your arms, legs, and feet uncrossed. Take several deep breaths, inhaling through your nose and exhaling through your mouth. Allow your eyes to close softly and your breath to return to its natural rhythm.

Begin to relax your body by sending your attention to your feet, instructing them to completely relax by visualizing the release of tension in the muscles. Relax your feet and move the relaxing energy up your body. Relax your ankles, lower legs, and your knees, paying particular attention to the inner joints and reminding the tendons to move into natural, healthy spaces. Relax your upper legs, your hips, and your pelvic area. Slowly move the relaxation up your spine to the back of the neck. Now relax your abdomen, chest, shoulders, arms, and hands. Finally, relax your neck, face, and scalp.

As your body continues to relax, focus your attention on creating a tranquil scene in your mind's eye. Visualize yourself standing on the sand looking out over the ocean. Allow this picture to become clearer and clearer. Hear the waves as they meet the shore, hear the sea gulls call, smell the salty air, and feel the ocean breeze on your face and the sand beneath your bare feet. Beside you there is a beautiful thick red beach towel, and you relax onto it. As you peacefully watch the ocean, you feel the warmth of the sand coming through the towel. You feel very close to the earth - very well grounded. The energy from the Earth travels in a warm, red glow through the towel and up your spine, bringing with it a feeling of overall well-being. You feel safe, secure, and calm. Spend a few minutes just sitting in this warm environment. When you feel ready to leave the ocean, gradually deepen your breath. Focus your attention on your breath and feel it moving in and out; feel your heart beating. Slowly become more aware of your physical body. Gently stretch your fingers and toes, then your arms and your legs. When you feel the time is right, open your eyes. Even with your eyes open and your awareness returning, you still feel the warm, grounded sensation you found at the ocean. Allow this warmth to stimulate and nourish you.


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