Mindful- Waves & Sunlight Visualization

Gina Winant
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The way I start this is by asking each student to sit up straight, place their hands where they feel comfortable (ex: on the desk, on their thighs or folded), and their feet on the ground. I turn off the lights and ask them to close their eyes and focus on their breathing. I will also play mindful ocean sounds. Below is the activity. Directions: I will read the following passage slowly. Follow along & remember to relax! Waves & Sunlight Visualization Start to feel settled and come to a comfortable seated position and close your eyes. Begin to bring your attention to your breathing

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  1. 2020. 07. 24.

    Mindful Waves & Sunlight Visualization

    Directions: I will read the following passage slowly. Follow along & remember to relax! Waves & Sunlight Visualization Start to feel settled and come to a comfortable seated position and close your eyes. Begin to bring your attention to your breathing, noticing the inhales and the exhales. Relax the muscles in your face. Relax you jaw. Inhale and exhale. Now just notice the rhythmic nature or your breath. Notice how your breath acts just like the waves of the ocean, coming in and going out. Inhale, coming in, Exhale, going out. Staying connected to your breath, imagine that you are on a beautiful and peaceful beach. Th sun is shining, warming your head and warming your face. Inhale, feel the sunlight on your face. Exhale, feel your face relax. Inhale into your throat, exhale and feel your throat relax. Inhale into your heart, exhale and feel your heart relax. Breath into your heart, and as you exhale, roll your shoulders back and down. Feel your shoulders relax and now breath into your lungs. As you breath in, feel your lungs rise and fill with breath, and then relax. Feel the breath deep in your belly and feel it rise up into your heart. As you exhale, feel your spine relax. As you are feeling the warmth travel down your back, just let go. Breathe deep into your belly, and feel your lower body relax. Feel your hips and legs relax, and feel your body relax all the way down to your toes. Imagine on this beautiful beach, that you are watching the waves of the ocean and notice that they are in sync with your own breath. They are following the same rhythm. The waves are coming in and going out as you inhale and exhale. As you watch the waves of your breath, you are washing away any stress or negativity you may be feeling. Notice how the waves move just like your breath. With each inhale, you feel more refreshed, and with each exhale, more calm, relaxed and peaceful. Continue to slowly inhale and exhale. Quiet Practice for 1-2 minutes: For the next few moments, sit quietly and enjoy the rhythm of your breathing. Keep your eyes closed, be still. Continue to breath in and out. We will continue this for a minute. When I ring the bell, you will open your eyes.

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The way I start this is by asking each student to sit up straight, place their hands where they feel comfortable (ex: on the desk, on their thighs or folded), and their feet on the ground. I turn off the lights and ask them to close their eyes and focus on their breathing. I will also play mindful ocean sounds. Below is the activity. Directions: I will read the following passage slowly. Follow along & remember to relax! Waves & Sunlight Visualization Start to feel settled and come to a comfortable seated position and close your eyes. Begin to bring your attention to your breathing

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