Beach visualisation

This technique involves visualization of a calm place, like a beach. You imagine taking off your shoes and leaving them at the edge of the beach. If any thoughts pop into your head, you gently let them go and focus on the beach. You feel the warm sand between your toes and dip your feet into the cool water. You listen to the waves and observe the sky. The beach is your calm place, and you can visit it whenever you like. When you're ready to return to reality, you focus on your surroundings and bring yourself back to the present. This technique is all about visualisation. I'm going to take you to a calm place, somewhere that feels relaxing. I'm going to take you to a beach. You're about to enter the beach. You take your shoes off and you leave them at the edge. If at any point your mind wanders and a thought pops into your head, gently take it from your head and leave it with your shoes at the side of the beach. You're now stood on the beach. It's empty. It's all yours. Your bare feet are on the sand. The sand is warm. You wiggle your toes and you feel the grains of sand moving between your toes. You walk slowly towards the water and you dip your toes into the shallow water. It's cool in contrast to the warm sand you've just felt. You feel the waves gently brushing over your feet. You hear the waves as they come towards you. Focus on the difference between when the wave reaches you compared to when it's further away. What it sounds like, how it feels, what it looks like. Now you look up to the sky. It's a gorgeous blue with white fluffy clouds dotted around. There's a warm sun beaming down on you. You can feel the warmth on your face. Just breathe in that warmth. And as a gentle breathe, keeping the temperature perfect for you. Almost as if it was created just for you. This beach is a calm place. It's your place. You can visit it whenever you like. And when you're ready to leave, take a moment to focus on your actual surroundings. What sounds can you hear? What can you see? What can you smell? And gently bring yourself back into the present.