Monthly Techniques for Relaxation

The following samples of relaxation with guided imagery are dedicated to those who wish to unwind after a hectic day.  Basic relaxation is complemented by peaceful and stress free images to benefit body and mind.  We plan to bring a diversity of images  - the 4 seasons, ocean, forests,  meadows and many more serene vistas.  Enjoy and renew.

 

Tuesday
Aug112015

Morning Flight

Make yourself comfortable, close your eyes and relax your body in the preferred manner …

Now visualize yourself in a beautiful mountain forest … It is early in the morning … the valley is shrouded in mist.  Tall pine trees, firs and spruce stretch silently toward the pearly sky.  It is quiet; it is peaceful.  You inhale deeply the cool morning air filled with the spice of evergreen. You are comfortably dressed and you feel wonderful.

Now the sun rises over the mountain … you watch its warming rays burn away the early mists …

As you look around, you notice a small pathway leading up the mountain and you decide to climb and explore. The path is a little rough, but you proceed with ease, climbing higher … stopping every now and then to look at the view below …

Finally your path opens onto a wide ledge of smooth rock.  You decide to sit down and rest a while … The fog has lifted completely now and you can overlook the entire valley spread below, the forested mountains and the river gorge cutting deeply through the valley …

High above the valley you notice several large birds circling in the morning air, catching the air currents on silky wings … swooping, swishing and diving … at times coming quite close to you, beckoning you …

Yes, the birds are inviting you to join them in their morning flight … you know you can do this -- and as soon as you accept, there you are … floating and gliding in the clear blue sky over the valley.You know you are perfectly safe.  You are free. You can soar as high as you wish in perfect freedom and enjoyment … Feel yourself rise, the wind supporting your wings, the sun warming you …  feel the sky inviting you to expand … This is your world … let yourself be lifted to glide and soar peacefully, blissfully …

                                            Extended Pause

Very slowly bring yourself down from the sky.  Float back to your comfortable rocky ledge and feel the solid ground under your feet.  Then take another look at the birds whose flight you were privileged to have shared.  Offer your thanks for this unique experience … then let the scene slowly fade from your mind. Become aware of your surroundings again and take time to gently awaken your body.  Take a few slow breaths … and gently stretch your body. Feel new energy circulate in your body … leaving you refreshed and relaxed.

Suggested accompanying music:   "Forest" by Peter Davison

 

 

Tuesday
Aug112015

Infinite Ocean

beach.jpgMake yourself comfortable on the floor or in a chair, keeping spine and neck in alignment … arms relaxed by your side or in your lap … then close your eyes gently.
Now focus on your breathing … remember that the breath and the mind are closely connected. By controlling the breath and making it very slow, you are calming the mind. This calm is essential to good health.

Now relax each limb of your body. Start by giving the toes a gentle shake … then relax them … relax the ankles and the lower legs … the knees … the thighs … the hips. Wherever there is a joint, concentrate on relaxing there, the upper and lower limbs will automatically relax. In the same manner release all tension and tightness in your spine and back … relax your navel area … and feel the entire abdomen relax. Relax your chest, so heart and lungs will benefit … then the shoulders, relaxing the arms. Continue with the forehead to relax face and scalp.
The entire body is now completely relaxed … breathe slowly and evenly and quiet the mind. Know that all is well. You are safe and secure. All your needs are taken care of.

Now visualize yourself lying on a beach. Make it the most beautiful beach you have ever seen. Notice the color of the sand and the clarity of the water. Slowly walk down to the water ... go in to where you feel comfortable ... then lie down and float on the water ... Allow the water to support you entirely . . . allow the motion of the water to lull you and to comfort you ... Relax completely into the water, knowing at all times that you are completely safe ...
Now allow yourself to go under the water ... imagine yourself swimming effortlessly, as though the water were your home ... you can breathe easily, as though you were on dry land. Swim around and explore all the pretty rocks and plants you see ... look at the many fish swimming past you ... you are at home here ... you feel safe and secure...
(Pause)
Now float to the top and let yourself rest on the surface again. Feel the rhythmic movement of the waves carry you and become one with your breathing ... Let your awareness expand and blend with the waves until you become one with the waves ...
Observe the spray that flies into the air, then mistily filters down again to join the wave ... Watch how free it is and how easily it gives of itself, knowing that no harm will come to it, knowing that it will return and once more become the wave ... Visualize yourself being as free and unconcerned as the ocean spray, trust the universe to take total care of you.

The sun is overhead, shining warmly. All about you are the reflections of the sunlight on water, like tiny suns, unique lights unto themselves that dance and move with the motion of the water ... allow your body to disperse itself further over the ocean surface ... stretch out and let the lights that are dancing over the surface dance over you as your body and the ocean surface blend and merge... Feel that you have become millions of tiny sparkling lights...
(Extended Pause)
Slowly, gently, begin to pull your body back together; leaving behind any distress, soreness or disease ... Very gently your body takes form again, floating once more on the surface of the ocean...

Now you may glide gently back to the beach again ... Feel the sand beneath you and let it run through your fingers. Stretch out in the sunlight and absorb the light of the life-giving sun ... then slowly let the scene fade from your mind...

Become aware of your breathing and of your body in this room ... Slowly begin to move hands and feet ... stretch your arms above your head and give your whole body a good stretch ... relax ... and when you are ready, open your eyes. Observe how you feel.

Tuesday
Feb032015

Pocono Mountain Winter

Tuesday
Jul092013

Beautiful Meadow

Determine the relaxation of your choice …

Visualize yourself walking through the countryside.   It is a warm and sunny day.  Your path winds slowly through a summer meadow, the most beautiful meadow you have ever seen. The grass is a luscious carpet, dotted with wild flowers that gently waft in the warm breeze…

The air is filled with the soft and spicy scent of the flowers and the rich aroma of the warm earth. You decide to stretch out in the soft, fragrant grass.  You inhale deeply, feeling contentment and a sense of belonging … all is well, all is in order …

Looking around, you notice a bee, busily gathering honey from a clump of purple flowers … a ladybug struggles up a stem of grass - falls off - and begins to climb another stem …

Somewhere near you a lark starts up and flies into the air, warbling its song.   Your eyes follow the little bird as it climbs higher and higher into the blue sky, singing its song joyfully…  now the lark is only a tiny speck in the sky, and as it climbs higher still, that too is lost to the eye.  Yet, listening very carefully, you can still hear the lark's jubilant song …

Puffs of white cloud are drifting across the clear, blue sky . . . visualize your thoughts becoming like puffs of cloud and see them drifting by, one by one, vanishing into the distance … leaving your consciousness to merge with the endless blue sky … widening … extending … expanding …

  Extended pause

Slowly let your awareness return to your body lying in the grass … then let the entire scene slowly fade from your mind...

Bring your attention back to your present surroundings and to your body.  Take a couple of slow, deep breaths, then begin to move hands and feet … stretch your body well and open your eyes when you are ready.

 

Wednesday
Aug082012

Moonlight over the Lake

Choose your preferred relaxation. 

It is a warm summer evening. You are walking along the shore of a small mountain lake. The lake is deserted, except for a lone fisherman casting from the shore.

The sun is sinking fast behind the silhouette of trees on the far shore, throwing its last rays across the water, allowing a swarm of insects a last dance in the golden light … then even that fades away.

There is a moment of perfect stillness in the silent twilight between day and night, except for a light splash of a fish or frog … and the last sweet notes of a bird's evening song…

A full moon has risen, its light reflecting on the still lake. The night is filled with the sweet fragrance of pine and you feel the worries and concerns of the day slipping away. All is still and you are flooded with a warm feeling of contentment and peace…

You perceive a sense of harmony between yourself and your surroundings. You are keenly aware of the inherent connection that exists between yourself and your environment. It re-awakens your sense of responsibility to do your part - just your part - to cherish and preserve the beauty of moments like these, on the overall importance of being gentle and caring with our Mother Earth. Reflect on this thought for a moment …

(Extended Pause)

Slowly let the image of the mountain lake fade away. Become aware again of your surroundings and notice the feel of your body. Take a few slow and deep breaths and stretch your entire body … when you are ready, open your eyes. Take with you the thoughts and lessons you have learnt during this moment of quiet reflection.

Musical suggestion: “Lazy Day at the Lake ” by new directions/ environmusic or similar soft, very slow music