Ep 17 - Guided Relaxation and Visualisation

This relaxation and visualisation recording can help with feelings of anxiety or a busy mind. 
It is also particularly useful for those dealing with COPD.

It uses imagery to create a positive experience in your mind and body. 

It can be listened to whenever is most convenient for you, however a good time is just before bed, or before something you expect to be challenging.

We recommend listening to this a couple of times a day to begin with to help reduce existing background levels of stress. 

Written resources to support this podcast can be found here

Find out more about Otago Community Hospice via our website, facebook or instagram

Email us: endinglifewell@otagohospice.co.nz

We would love to hear from you. Send us your feedback and suggestions for future topics.

Transcript

Before we start, find a comfortable and quiet space.   Sit or recline in a comfortable position where your head/neck, arms and feet are well supported and no effort is required to maintain your position.  This is a guided relaxation.  You will hear my voice and we will use your imagination.  If any thoughts come to mind during this time, just let them drift away.    

Gently close your eyes

Just breathe.  Don’t try to change anything or force anything, just allow your body to breathe in the way it wants to. Notice your breath, the way it feels to have the air moving in and out of your body.  

Allow your breathing to fall into a regular pattern.  Allow your out breaths to become longer than the in breaths. Notice your tummy rising and falling.  

As you breathe, allow a gentle wave of relaxation to flow from the top of your head, down through your neck, through your body into your fingers and down through to your toes.  Allow this wave to flow through your body as you become more relaxed. 

You can rest and relax, whatever you are resting on will hold you, it’s ok to let go for a while.

Feel your body becoming calm and relaxed as your breathing settles into a rhythmic and regular pattern. Allow your breathing to softly drop to just above your belly button.  

As you continue to breathe regularly, use your imagination.  Imagine you are walking along a path through the trees. A gentle breeze moves through the trees and you can hear the sound the leaves make.  There is dappled sunlight on the path as you walk along.   You hear the sound of the sea in the distance and smell the salt in the air. You walk along the path with easy, relaxed strides. There is no rush, no hurry, no demands. 

The path emerges from the trees and you are on a white sandy beach, the sea in front of you.  The sand is warm under your feet as you walk across the sand towards the water. You feel the feather touch of spray on your skin.    Notice the different colours of the water. The beach stretches for miles on either side.  This is your space. You can linger here in peace and tranquillity.  

You walk towards the water.  The sand becomes firmer under your feet.  The waves surround your feet before flowing out again.  The temperature of the water is just right for you.   Listen to the sound of the waves. Listen as they whisper across the sand.  Listen to the rhythm of the sea as it flows up the sand and recedes again. The rhythm of the sea, flowing in and then receding again.  

You linger, feeling calm and relaxed.  Remember this feeling, absorb it into every cell, every muscle and nerve.  

You stroll along the beach, enjoying this feeling, this place is just right for you. 

When you are ready, you can start to walk up the sand towards the trees, towards alertness and awareness of your surroundings feeling calm and relaxed and ready for whatever comes next.

When you are ready, you can come back into the room and awareness of your surroundings.