“Relax Relax” Guided Imagery by HM1 Brown (Military Meditation Coach Podcast)

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[music]
[Dr. Julie Kinn] This is the “Military Meditation Coach.” Your source for meditation, mindfulness, and
relaxation exercises. Made for the military, but good for everyone. I’m Dr. Julie Kinn with the Defense Health
Agency. And today, we’re joined by Alexander Brown. He’s going to lead us in a combination of
guided imagery and relaxation exercise. Before we get started, take a look at your
environment. What can you do to make your setting more
comfortable and relaxing? Remember what works for one person, might
not work for someone else. We recommend trying a few different methods. See what works best for you. [Alexander Brown] Hi. I’m Alexander R. Brown, [music] and today
we will be doing our relaxation meditation technique. So sit back, relax, and make yourself as comfortable
as possible. In the next 20 minutes, we will enjoy a simple
relaxation technique, followed by a guided imagery meditation. All that’s required for this meditation is
to listen to my voice. Today, we will go to the beach. With your eyes closed, take a couple deep
breaths. As you breathe, realize that there is no right
way or wrong way of breathing. Just breathe. If thoughts come to your mind, I’d like you
to see those thoughts on a TV screen…way over there, in the distance. And with your eyes closed, I’d like you to
imagine your right hand. Try to see all the fingers on your right hand. From your fingertips on your right hand to
your wrist…is relaxed. From your wrist…to your elbow…is relaxed. From your elbow…to your shoulder…is relaxed. From your shoulder…to your other shoulder…is
relaxed. From your shoulder…to your elbow…is relaxed. From your elbow…to your wrist…is relaxed. From your wrist…to your fingers…is relaxed. Both arms are relaxed. [music]
[Brown] Now, I’d like you to visualize your feet. Both feet. From all the toes on both feet to your ankles…is
relaxed. From your ankles…to your knees…is relaxed. From your knees…to your hip…is relaxed. From your hip…to your abdomen…is relaxed. From your abdomen…to your chest…is relaxed. From your chest…to all the muscles in your
face…is relaxed. From all the muscles in your face…to all
the muscles in the back of your head…and neck…is relaxed. From all the muscles in the back of your head
and neck…to all the muscles in your upper back…is relaxed. From all the muscles in your upper back…to
all the muscles in your lower back…is relaxed. Your body’s completely relaxed. Your mind is calm. Now, I’d like you…to visualize a beautiful
ball of light gently resting on your head. This ball of light could be any color you
choose. As I count down from seven to one, this beautiful
ball of light will slowly descend, encompassing your body. Seven. This beautiful ball of light is encompassing
from the top of your head all the way down to your shoulders. Six. This beautiful ball of light is encompassing
your head, shoulders, arms, and all the way down to your abdomen. Five. This beautiful ball of light is encompassing
your head, shoulders, arms, abdomen, and all the way down to your knees. Four. This beautiful ball of light is encompassing
your head, shoulders, arms, abdomen, knees, and all the way down to your ankles. Three. This beautiful ball of light is encompassing
your head, shoulders, arms, abdomen, knees, ankles, and all the way down to your feet
and toes. Two. You’re completely encompassed by this beautiful
ball of light. One. You feel safe, relaxed, and completely at
ease in your beautiful ball of light. [music]
[Brown] Now, as I count up from one to seven, we will travel to the beach. One. You are becoming weightless. Two. In your beautiful ball of light, you are now
slowly ascending. You can hear the sound of the waves crashing
against the shore. You can hear the sound of seagulls in the
distance. You can feel the sun on your skin. Three. The sound of the ocean is becoming clearer. You can see and hear the waves crash against
the shore. You can see and hear seagulls. You can smell the salty air. You can feel the sun against your skin. Four. You’re hovering above the beach. You begin to slowly descend. You can see and hear the waves crash against
the shore. You can see and hear seagulls as they fly
by. You can smell the salty air, and you can feel
the sun against your skin. Five. You are now right above the beach. You can feel the sand beneath your feet. You can see and hear the waves as they crash
against the shore. You can see and hear the seagulls as they
fly by. And you can smell the salty air. You can feel the sun on your skin. Six. Take a couple moments to enjoy the sight and
sound of the beach. Seven. You are now ascending, traveling back to this
room, back to this time, with the beach as a distant memory, in your mind. [music]
[silence] [different music]
[Kinn] Thank you for joining us today, and thank you for your continued feedback. We love hearing from you on Facebook and Twitter
@MilitaryHealth. We’d like to know what kinds of meditation,
mindfulness, and relaxation exercises you’re interested in. The “Military Meditation Coach” podcast
is produced by the Naval Center for Combat and Operational Stress Control and by the
Defense Health Agency. The views expressed here are those of the
presenters and do not reflect the official policy of the Department of Defense or the
United States Government.

 

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