Source: https://www.youtube.com/watch?v=j6jxvAUVGYc Starts at: 02:19:58 (jump to 02:19:58)
Dr. Tammy Miller – Guided Mindfulness Beach Visualization
[02:19:58] Hi, my name is Dr. [02:20:01] Tammy Miller. I’m a clinical psychologist [02:20:03] at Mirror Mental Health [02:20:04] in Crofton, Maryland. Thank you for allowing [02:20:07] me to be part of the Speak Your Truth [02:20:09] program. Today, [02:20:11] I wanted to talk about mindfulness. [02:20:13] Mindfulness is a way [02:20:15] to take a break, be present in the [02:20:17] here and now, and to relax our [02:20:19] brain and body. What we know [02:20:21] about mindfulness is that it allows us [02:20:23] to help both our physical body and [02:20:25] our emotional state. And right now [02:20:27] in this world, when we’re dealing with [02:20:29] so much stress, whether due to pandemic [02:20:31] or virtual schooling [02:20:33] or relationship stress [02:20:35] or just life in general, [02:20:37] being able to take a moment [02:20:39] to relax and [02:20:41] create a space where we can just, you know, [02:20:43] just be present is such [02:20:45] a beautiful thing. And this is something [02:20:47] we can do almost anywhere, costs [02:20:50] nothing. And it truly [02:20:52] is been shown to be very helpful [02:20:54] with dealing with both physical and emotional [02:20:57] well-being. So, stating [02:20:59] that, and for the next few [02:21:01] moments, I would love for you to follow along in [02:21:03] this brief mindfulness exercise. [02:21:06] I am going to take you to the beach, [02:21:08] some place we all want to be right now. [02:21:11] So please close your eyes. [02:21:13] Take a deep breath in through your nose [02:21:17] and let it out slowly through your mouth. [02:21:21] And as you breathe, gently [02:21:24] close your eyes and [02:21:26] focus on your breath. Breathe in through your nose, [02:21:30] out through your mouth. [02:21:34] And as you feel your body becoming softer [02:21:37] and more relaxed, [02:21:39] I want you to focus on [02:21:42] your [02:21:43] breathing, keeping that relaxed body state and keeping your body [02:21:46] and your breath nice and even in through your nose, [02:21:51] out through your mouth. [02:21:54] Now take a moment and as your eyes are closed, [02:21:56] start to visualize a door. [02:21:59] Visualize a door in your mind. [02:22:02] It can be any type of door, favorite color, whatever. [02:22:05] Visualize a door. [02:22:06] And I want you to walk towards that door [02:22:09] and turn the handle. [02:22:11] And as you turn the handle, I want you to walk [02:22:13] through that door. [02:22:15] And on the other side of that door is a beach. [02:22:19] I want you to imagine this beach. [02:22:22] Imagine the sounds. [02:22:23] Imagine that you’re walking in there. [02:22:26] And you’re hearing the sounds of the ocean waves [02:22:30] as they break across the sand, [02:22:32] a gentle in [02:22:34] and out of the waves. [02:22:37] Maybe you hear some wind [02:22:40] bristling through the trees, the palm trees. [02:22:43] Maybe you hear some birds in the distance. [02:22:46] This is your beach. [02:22:48] As you go walk towards the beach, [02:22:51] I want you to start paying attention to what it feels like underneath your feet. [02:22:55] Is the sand warm? [02:22:58] Is it soft? [02:23:00] How does it feel as you walk towards this beach? [02:23:04] How does it feel to feel the wind, [02:23:06] the breeze on your skin? [02:23:11] Focus on how it feels. [02:23:13] Now as you further walk, I want you to visualize the color of the sand. [02:23:19] Is it white? [02:23:20] Is it pink? [02:23:22] What color sand do you have underneath your feet? [02:23:26] And as you move forward, maybe you find a seat to sit on. [02:23:30] Is it a log? [02:23:31] Is it a chair? [02:23:33] Is it a lounge chair? [02:23:35] Whatever it may be, [02:23:36] when you find this comfortable seat, [02:23:39] take a moment and sit [02:23:41] and enjoy the atmosphere. [02:23:43] As you breathe in, [02:23:45] you’re going to hear the waves come closer. [02:23:47] And when you leave out, [02:23:49] the waves rescind. [02:23:51] Take a moment to look at the waves. [02:23:54] Is it the water crystal clear blue? [02:23:57] The little white under the waves as they break? [02:24:01] Is the sky clear? [02:24:03] Or maybe there’s some wispy clouds coming through. [02:24:06] Take a moment and pay attention to all the colors that you see. [02:24:12] Will there be the sand, or the trees, the water, or the sky? [02:24:21] Breathe in. [02:24:24] And breathe out. [02:24:27] As you breathe in, [02:24:29] maybe you start to smell the taste, smell the ocean waves. [02:24:34] Maybe even taste a little bit of the salty water. [02:24:37] So focus on all the sensations, [02:24:42] the feel of the sand on your feet, [02:24:46] the wind on your skin, [02:24:49] the smell of the ocean. [02:24:52] Allow yourself to relax into this moment. [02:24:56] Really focus on the here and now. [02:25:00] Breathe in. [02:25:03] And breathe out. [02:25:04] And as thoughts come, and they will come, [02:25:07] let them imagine that they’re being washed away with the waves. [02:25:12] You’ll deal with them later. [02:25:13] They’re there. [02:25:14] Acknowledge them. [02:25:15] And release them into the waves. [02:25:18] And focus on the here and now. [02:25:21] And allow yourself to relax into this feeling. [02:25:27] Allow your breath to stay even. [02:25:30] Maybe your shoulders roll back. [02:25:34] Your body just further relax as you enjoy this personal beach. [02:25:41] Pay attention to the sounds. [02:25:43] Maybe there’s some birds in the background. [02:25:46] Maybe it’s just the waves on the water hitting the sand. [02:25:51] Enjoy the peace. [02:25:53] Enjoy the quiet. [02:25:57] Use all your senses to be fully present in this moment. [02:26:02] Breathe in. [02:26:05] And breathe out. [02:26:08] What do you see? [02:26:12] What do you hear? [02:26:15] What do you feel? [02:26:19] What do you smell? [02:26:23] And what are you touching? [02:26:25] Pay attention to all your senses and allow yourself to be fully present in your beach. [02:26:31] This is your beach. [02:26:33] Nobody’s going to disturb you while you’re here. [02:26:37] And as thoughts come, allow them to be written in the sand and the wave washing them away. [02:26:47] You’ll deal with them when you leave your beach. [02:26:50] Right now, focus on the here and now. [02:26:54] Breathe in. [02:26:57] And breathe out. [02:26:59] This beach is your beach. [02:27:03] And focusing on your breath, the here and the now, allows your body to come to a place of calm and relaxation. [02:27:16] When it’s time for you to leave your beach, just walk to that door. [02:27:23] And as you exit that door, [02:27:25] know that that door and that beach is always there for you. [02:27:27] At any point in time, you can revisit that beach and find this place of relaxation and calm just by focusing on your breath. [02:27:41] In and out. [02:27:44] And taking the time to visit this beach can help you find a place of peace and calm in a very chaotic world. [02:27:54] Thank you for letting me be part of this program. [02:27:56] And I hope you found some peace and calm on your beach. [02:28:01] And know that you can get there at any point in time. [02:28:04] And that it can help reduce our stress, our blood pressure. [02:28:08] Just make us overall feel better. [02:28:11] Five minutes a day doing this can really make a big difference in your life.