The Best Relaxing Sounds Ever

Relaxing Waves

You will need a yoga mat for this imagery practice.  Begin by taking a cleansing breath in, then out. Now, look at the image of the waves. Imagine that you are on the shore of the beach with your yoga mat. You feel the warm sun on your skin and watch the waves crash against the rocks in the distance.

Stand up straight with both feet together on the mat. Inhale and allow your body to relax beginning with your toes, then your legs, and your torso. Continue to feel the relaxation move up through your chest, then neck, and fill your head.

Imagine the soothing sound of the water around you. Continue to relax completely.  Release the tension from your thighs and pelvic muscles. Inhale deeply, and then slowly exhale. Continue to focus on the image of the waves. Recognize that your body is just as strong as the powerful waves. Inhale and then exhale.

Now choose to remain standing or to sit on your yoga mat. Mentally scan your body. Where there is tension, imagine that the healing power of rest and relaxation is sweeping over this area. Feel your body relax further. Place both hands on your belly and rest quietly with your eyes closed. Inhale deeply, and then exhale. 

Now roll your shoulders back, then forward. Rotate your head in a circular motion toward the right, and then toward the left. Recall the image of the waves and continue to inhale and exhale slowly. Continue breathing deeply for a few minutes enjoying this time of rest and relaxation.

Relax as the Sun Sets

This is an exercise in guided imagery.  You will need a partner to slowly read the relaxation script for this exercise.  If you are pregnant, ask your labor partner to assist you.

To begin, find a comfortable, relaxing position.  Take a cleansing breath in.  Then breathe out.  Allow every part of your body to relax, from the soles of your feet, to the crown of your head.  Slowly, steadily, relaxation begins with your toes.  It flows up through your legs.  Then it flows up to your torso, surrounding your belly.  It flows up through your chest and up to neck, and surrounds your head.  Relaxation is overtaking your body, mind, and spirit. 

Mentally scan your body. Where there is tension, imagine that the healing power of rest and relaxation is sweeping over this area.  Feel your body relax further.

Now, allow your mind to rest as you concentrate on the image of the sunset.  Imagine that you are standing on the shore watching the sun slowly set in the evening sky.  Feel the warmth of the sun on your skin.  Listen to the waves softly crash against the shore.  As your eyes gaze across the water, allow any remaining tension or stress to be released and washed away into the water as you rest peacefully on the shore.  Enjoy the quietness that surrounds you.  Slowly breathe in.  Slowly breathe out. 

Relax here for a few minutes as all that is around and within you is at rest. 

Now choose to awaken or drift off to sleep.

If you choose to awaken, feel your mind, body, and spirit become more aware of your surroundings.

If you choose to sleep, allow your relaxation to deepen.

Continue to breathe in and breathe out.  I will count to three.  As I reach three, you will be at your desired state of awakening or relaxation.  1, 2, 3

Sunset image taken from www.freenaturepictures.com.  Licensed under Creative Commons "Attribution-ShareAlike 2.0 Generic" http://creativecommons.org/licenses/by-sa/2.0/"

Relax Under the Moon

This is an exercise in guided imagery.  You will need a partner to slowly read the relaxation script for this exercise.  If you are pregnant, ask your labor partner to assist you.

To begin, find a comfortable, relaxing position.  Take a cleansing breath in.  Then breathe out.  Allow every part of your body to relax, from the soles of your feet, to the crown of your head. 

Slowly and steadily, relaxation begins with your toes.  It flows up through your legs.  Then it flows up to your torso and through your spine.  It flows up through your chest and up to neck, and surrounds your head.  Relaxation is overtaking your body, mind, and spirit. 

Mentally scan your body. Where there is tension, imagine that the healing power of rest and relaxation is sweeping over this area.  Feel your body relax further.

Now, allow your mind to rest as you concentrate on the image of the moon.  Imagine that you are underneath the moon in the still of the night.  As your eyes focus on the moon, any remaining tension or stress is released into the darkness and you rest peacefully under the moonlight.  Enjoy the quietness and embody relaxation.  that surrounds you.  Slowly breathe in.  Slowly breathe out. 

Relax here for a few minutes as all that is around and within you is at rest. 

Now choose to awaken or drift off to sleep.

If you choose to awaken, feel your mind, body, and spirit become more aware of your surroundings.

If you choose to sleep, allow your relaxation to deepen.

Continue to breathe in and breathe out.  I will count to three.  As I reach three, you will be at your desired state of awakening or relaxation.  1, 2, 3

The moon image is taken from www.freenaturepictures.com.  Licensed under Creative Commons "Attribution-ShareAlike 2.0 Generic" http://creativecommons.org/licenses/by-sa/2.0/"

Use Your Imagination

Take a break from it all!

Imagine that you're resting here.

Relax, Refresh, Rejuvenate!

Image taken from wayfaring.info

Imagery

Imagery is a relaxation practice that requires you to form a mental picture, or imagine a scenario, that is pleasant and promotes relaxation and healing.  Guided imagery uses a facilitator and images, to help guide your imagination.  Over time and with practice, you will be able to create these images for yourself, reducing stress, anxiety and improving your sense of well-being.