Relaxation #2: Going To The Beach---                               GuidedImagery                                                                                        

                     Dr. Kathy McGuire, Director                                    Week One

PRE-FOCUSING PRACTICE:

A. RELAXATION SUGGESTIONS (from Complete Focusing Instructions)

    The quiet time between instructions is an important time for just breathing---and relaxing.

     You can lie on the floor or, for most exercises, sit in a chair. If you fall asleep, it's okay! Means you need more rest! But you may also want to practice sitting up to avoid sleeping.

                   Going To The Beach-Allow 10-15 minutes

---Lie down or sit down and get comfortable.       10 seconds

---Stretch---and relax---stretch---and relax---stretch---and relax--- three times--- 10 sec

---Notice your breathing, without trying to change it.

1 minute

---Now, imagine yourself at the ocean---.10 seconds

---See the wide, sweeping beach of white, crystalline sand---warm and smooth---10 sec

---Take off your shoes and socks, and feel the warm sand between your toes---10 sec

---Smell the sea on the breeze, breathing in---and out---in---and out---in---and out--10 sec

---Watch the waves rolling in, and hear their roaring sound---10 sec

---Waves blue-green with creamy white caps---lapping at the sand---10 sec

---Waves rolling in---and out---in---and out---in---and out---10 sec

---Lie down in the warm sand---feel its warmth all over your back---10 seconds

---Stretch and settle in, feeling the sun upon your body, the sand cushioning you---10 sec

---Listening to the waves rolling in---and out---in---and out---in---and out---10 sec

---Listen to the gulls crying over head---10 sec

---Feel the warmth of the sand below you, the warmth of the sun beating down on you---10 sec

---Remain here as long as you wish.

3 - 5 minutes

---Now stretch, and massage any tension in your face, neck, shoulders, or feet, if you like---

1 minute

--- And get up slowly.