Nancy Mignone, CMT

Massage Therapy, Blacksburg, VA


Take a Beach Vacation NOW!
Got a 5-minute break at the office?  You can do this in a chair. Or after work, lay down on the floor with a pillow under your knees.
Close your eyes.  Take a long, slow, deep breath, in and out.  Listen to the sound of your breath.
"Visualize a beach.
See the waves rolling up the sand, the seagulls wheeling overhead, a few puffs of fleecy clouds.  Hear the roar of the waves, and then the quiet. Hear the alternating roar, quiet, roar, quiet.  Over the ocean sound you can hear the seagulls calling.  Now feel the warm sand.  Imagine it covering your body, warm and heavy.  Really feel the weight of the sand on your arms and legs.  Feel surrounded by warmth and comfort.
While visualizing the sand, continue to breathe as deeply as feels comfortable.  Notice the rhythm of your breath.  As you breathe in, say the word “warm” to yourself.  Try to feel the warmth of the sand around your body.  As you breathe out, say the word “heavy.”  Experience the weight of the sand on your limbs.  Continue your deep breathing, thinking “warm” as you inhale and “heavy” as you exhale.  Continue for at least five minutes.  (Note:  If after a time you feel more comfortable shifting to shallower breathing, let yourself do so).”
This beach vacation brought to you by “The Relaxation and Stress Reduction Workbook,” 5th ed., by Davis, Eshelman, and McKay, New Harbinger Publications, 2000, p. 93. Available at New Harbiner Press.
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Associated Bodywork & Massage Professionals
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