Visualize yourself as a master surfer. Use this guided imagery technique to wash away anxiety, regain control, and find peace in just a few minutes.
Introduction to the Practice
Before we begin, take a moment to ask yourself how high your anxiety or stress is out of 10. Once you’ve done that, make yourself comfortable and close your eyes. Now, transition your focus to the present moment—bring yourself into the here and now, not the past or future, but right here, right now.
Step 1: Grounding and Breathing
Take a few calming breaths. Just notice your breath. Then breathe in slowly and deeply, letting go of tension as you sink into your chair.
- Take another slow, deep breath and let your thoughts drift away like clouds.
- Tell yourself, “It’s not important right now, I’ll deal with it later”.
- Know that, in the moment, you are where you are meant to be, and all is well.
Step 2: The Beach Visualization
And now imagine you’re on a beach. This is your beach, and only you can come here. It is virgin sands; there are no footprints but yours. It is safe, you are safe.
It is early morning, and the sun has risen. It is warm on your skin, and you feel yourself being held by the sun’s rays. As you stand at the water’s edge, you squidge the warm sand between your toes, and the cold sea washes the sand away again.
- You can hear the gulls overhead and the sound of waves crashing onto nearby rocks.
- You can also smell the sea and taste the salt on your lips.
Step 3: Riding the Wave
You have your surfboard with you, and you’re going to surf the waves. You are a master surfer. You put your board down onto the water and lie down on it. You paddle out right to the top of that big wave that’s coming in.
And as you get there, you stand and turn, and time seems to stop. You can feel the warm sun on your back, holding you in its comforting embrace.
You get ready to twist and turn, weave and dive, and you go.
You’ve got this. You are in control. You know exactly what you’re doing.
You are in your element. You’re ecstatic. You are a master surfer.
Step 4: Checking In and Repeating
As you bring that board slowly, gently into shore, you stop and face the sea. You ask yourself, " How high is my anxiety or stress now?.
Maybe your stress has eased, so go again. Paddle to the top of the next big wave. Get ready to weave, turn, and dive.
- You are in control.
- You are ecstatic.
- You’ve got this.
Step 5: Closing the Meditation
When you get back to shore, ask yourself, “How am I feeling? How high is my anxiety or stress now?” You may need to go again, and that’s fine.
You stand at the water’s edge and squidge the warm sand between your toes. You are calm and at peace. You take a moment to thank yourself for giving yourself this gift of time and meditation.
You bring your awareness gently back to your physical surroundings, noticing your body. Take your time, and when you are ready, gently open your eyes.
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