A Creative Visualization Meditation For Relaxation By UNHHealth
In your mind’s eye, this meditation will bring you to a quiet, peaceful, beautiful place. Useful for enhancing focus and clarity and for general relaxation…
This guided relaxation video is also a guided visualization meditation video. Created by UNHHealth, it is 8 minutes 5 seconds long and uses visualization techniques that focus on a single theme of the guided visualization for relaxation. It uses a single still image of nature; and there is a remale instructor voiceover to guide you through the guided visualization techniques whilst nature sounds are played in the background.
The main theme of this guided visualization meditation video is well focused on guided visualization, more specifically the guided visualization for relaxation. There is also a secondary image relaxation theme based around a starfish on sand to aid visualization meditation and relaxation and support the guided visualization meditation theme.
The audio used in this guided visualization meditation video contains the voice of the female instructor. The tone of voice is good and relaxing but I felt her pace of delivery (i.e. speaking) was too fast. There is also relaxing nature sounds played in the background.
The verbal instructions given by the female instructor in this guided visualization meditation video are detailed but may also be a little unclear as the instructor speaks quite fast. The first 1 minute 4 seconds is title screen; an brief introduction and preparation, that is, getting into a comfortable position. Sound effects start at about 18 seconds; an image of a starfish on sand is revealed at 28 seconds; and the female instructor begins to speak at 31 seconds. At 1 minute 4 seconds the instructor introduces a breathing exercise for preparation for the visualization meditation which begins at 1 minute 57 seconds:
In your mind’s eye, I’d like you to imagine, that your body is moving from the here and now, and travelling through time and space.
See yourself moving through time and space now, and arriving at a beautiful and extraordinary place.
Let your mind, body and spirit, gently land in this special place.
This may be a physical place that you have visited in your lifetime, or a place that you have imagined.
Either way, it’s your own special place, and it’s a place that is serene and beautiful.
As you begin to relax in this special place, you start to feel each of your senses respond to the natural environment.
You open your eyes, you see the ocean.
You take in the beautiful, clear, blue green colour of the ocean water.
You begin to pay attention, to the subtlety of movement, water and colour, and the ocean surface.
Your eye follows the ocean to the horizon, and you begin to feel the vastness of this amazing body of water.
Let your eyes gently move around your environment now.
Notice the big and beautiful blue sky above and around you.
It reaches to the horizon and back, and you take in its crystal clear beautiful light blue.
The sun is shining down on your face and body too, and you immerse yourself in the warmth of the sun’s rays.
There is also a light, gentle breeze flowing through your hair.
Let yourself continue to relax as you become aware of the soft beach sand under you body.
Let yourself nestle into it, and feel enveloped by the warmth of it against you.
Feel the sand beneath your toes.
Take in a full, deep relaxing breath, and let a gentle smile come to your face.
You have arrived and you feel happy.
All around you are all kinds of greenery.
Palm trees near by and forest in the distance.
Take in all the shades of green now, with all the colour and texture of so many gifts of nature
You begin to notice the sound of ocean waves, the roaring crash of sound as they break.
Then calm and gentle quite as the water reseeds back into the ocean.
Then another wave crashes, this one not as strong and powerful as the last.
And the sound after is different too.
You begin to feel the rhythm of the waves breaking as a kind of meditation.
And you take another deep breath in gratitude and awe of all of nature’s beauty that surrounds you.
Notice what’s happening with and in your body now, as you relax in the divine beauty of this special place.
Notice your breathing and how you are relaxing into it.
Pay attention to how you feel in this place, and how relaxed and at ease you are here.
Let any tensions or anxieties from your life just dissipate now, as you relax, and rejuvenate in this special place, that you have created, in your mind’s eye.
Keep coming back to your breathing now too.
The slow and relaxed inhalation and exhalation, letting you belly gently rise and fall.
Let your mind completely relax now too, with no worries or concerns.
Let yourself feel completely immersed in this experience, as you relax your body, mind and spirit.
At 6 minutes 44 seconds the visualization meditation is completed and the instructor begin to bring you back to your reality:
In a moment, begin to allow yourself to return to this room.
But now, gently take in all of the beauty of this special place, that you have created for yourself.
Let yourself relax into the comfort and serenity that is around you.
Take in all of the beauty that surrounds you.
Know that you can come back to this place, whenever you need to or want to, it’s up to you.
Now, let your mind wander slowly back to hear and now.
With much gratitude, take a full deep breath, and when you feel ready, you can open your eyes.
At 7 minutes 40 seconds with sound is faded out and the starfish image transitions to a black screen with a scrolling credits pages.
There is only one scene used throughout the entire guided meditation visualization video which is that of a starfish on sand.
The scene of this guided meditation visualization techniques video show images of a starfish and sand. The image size used for the image relaxation aspect of this video does not completely fill the screen and distracting black bars are visible.
The only transitions used in this video are at the start and end of the video. The one used is an expanding circle which I feel is a little distracting from relaxation. I feel a simple slow cross fade would be better for relaxation.
There are no special techniques used in the video.
This guided visualization techniques video is good at taking you through a guided visualization for relaxation session. However, although the female instructor has a good tone of voice, in my opinion she speaks too quickly for relaxation. The relaxing nature sounds are good and the instructions are detailed but may be a little unclear due to the high speed of the instructor’s speaking. It also has an ok simple image relaxation video aspect to it, displaying a starfish on sand nature scene to support the visualization meditation for relaxation, although the image does not fully fill the screen and black bars that are distracting to relaxation are visible.
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