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The following exercise is visualization. It’s like a guided daydream. If you have any unrelated thoughts come up, acknowledge them, and imagine them floating away. Visualizations can help reduce stress and help you to feel better.

Allow yourself to get into comfortable position. Give yourself a moment to quiet yourself.

Slowly breathe in and out. Take a moment to notice how your breath feels. Imagine yourself drawing your breath into any area which feels tense or uneasy.

Breathe in 1, 2, 3, 4. Out 1, 2, 3, 4.

If you feel comfortable to do so, close your eyes. Give yourself permission to relax and take this moment for you. Breathing in, bringing the air all the way down to your abdomen. Breathing out any tension from your day.

Slowly breathe in and out. Concentrating on your breath.

Take a moment and imagine yourself on a beach. Feel yourself standing in the warm sand.

It is a beautiful day. The sun is shining.

The sky is bright blue with a few white fluffy clouds.

When you look ahead, you see the beautiful water. You hear the waves crashing against the shore.

Take a deep breath in. Smell the salt in the air. Feel the warm air filling your lungs.

Feel the humidity on your skin.

Take a moment and walk towards the edge of the water.

Feel the water lapping your toes. The water feels cool on your feet as the waves wash in and out. In and out.

As the water hits your toes, you look above to see seagulls flying.

In the distance, you hear people splashing and playing in the water. You see people building sandcastle.

As you walk along the beach, take in the sights and sounds. Notice the colours of the water, sand, and sky.

Find yourself a seat on the sand. Turn your attention to the rhythm of the waves as they crash in and roll out. In and out.

As you watch the waves, feel yourself growing calmer as the waves come in and roll out.

Feel the stress melting away.

If any uneasy or stressful thoughts come up, acknowledge them and imagine them floating out to sea. Getting smaller and smaller.

As you breathe in, feel yourself getting lighter and lighter. Any stress or tension floating away.

Take a moment to relish in the sights and sounds. Breathing in the warmth of the sun and the sand. Breathe out tension. Breathe in the cool breeze from the sea. Breathe out stress.

Turn your attention to the waves rolling in and out. Notice how it matches the rhythm of your breathing.







Whenever you’re ready, turn your attention to your body. Wiggle your fingers and toes. Breathe in one last moment of calm. When you count back from 5, you’ll wake up feeling awake and recharged.

5, 4, 3, 2, 1 open your eyes

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