Our minds are so creative and powerful that we can transport ourselves to any place we desire, just by imagining it. Even when we can’t go to the ocean, we can still experience the warm sunshine and rhythmic waves within through guided imagery meditation.
Guide your child on an unforgettable adventure to the ocean and enjoy all the calm and serenity the beach has to offer.
These peaceful guided relaxation scripts are written by Mellisa Dormoy of ShambalaKids. Her guided relaxation audios help children and teens relieve stress and anxiety, improve self-esteem, feel fantastic in mind, body and spirit and develop a positive mental attitude at school and at home.
Read the script in a calm, relaxed voice and follow your child’s cues for the pace.
Close your eyes and bring yourself to a calm, quiet place in your mind.
Just stay here and relax for a few moments. Breathe deeply and comfortably. Notice how your chest and belly move as you take calming, deep breaths.
Just listen as the air moves in and out…. in…. and out. It is a quiet and beautiful sound.
Now imagine transporting yourself magically to your favorite spot on a beach.
You can choose your favorite beach. Or if you’ve never been to a beach, just imagine what you think it would be like.
Picture yourself there now.
The sun shines brightly and gently warms your skin. It’s as if the sun is reaching down and pouring its love on you…. so warm and so nice.
Now you’ll slowly walk down toward the surf until you feel the lapping of the warm waves against your toes. Dig your toes deeply into the welcoming wet sand.
Feel the rhythm of the calm waves flow over the sand – it relaxes you.
Notice how your breathing remains very calm and even- inhaling and exhaling slowly and calmly. Paying attention now, you slow down your breathing even further and allow your muscles to relax.
Feel the warmth of the sun easing your muscles into complete relaxation. Slowly and easily your body relaxes more and more …. releasing tension or frustration, releasing any worries or doubts you have. Inhaling deeply again – breathe in calm and peacefulness.
Look out at the vast, blue green seas. It’s so big, you can’t even see to the other side!
Anytime your mind brings up worries, you can think of how small our problems seem when we’re standing next to the huge, beautiful sea.
You can also take comfort in how the waves always keep going. Whether the seas are calm and easy or stormy and choppy, the waves never fail to wash up and make the shore look brand new – like it has a fresh start!
Your body is now relaxed; your mind is relaxed now, too. You can empty your mind of all worries or thoughts that have been bothering you. Just enjoy this moment you have now.
Right now, only this matters, just relaxing and enjoying this moment. Breathe in deeply and allow the relaxation to flow to any part of your body that needs it.
Imagine the beautiful golden warm sun waking up each and every cell and muscle, making you feel so wonderful and alive! I’m sure you can feel the peace that surrounds you now, letting you know that everything is all right.
Take in a nice, deep breath again and bring your attention back to where you are….. along with all the calm, peaceful feelings of relaxation and rest.
Now you’re feeling energized and peaceful – ready for a wonderful night’s sleep!
This a perfect time to discuss what your child felt during the relaxation, or any worries or stress that came up. Know that your child is in a highly susceptible state right now, so saying positive, loving things is the key to setting up your child’s subconscious mind for success!
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