‘The Sand Is So Soft and Warm…’: A Few Notes Explaining a Guided Imagery Meditation Text

I wrote “The Beach” meditation script a while ago for my daughter’s 4th grade class.

Alma was sharing that her mom had a kids’ meditation club, and her teacher gladly followed up, asking if I could come in for a meditation session. We scheduled for a few days later.

When the day arrived, I showed up at school carrying a big bag filled with meditation bells, a speaker and calm music, a diffuser with the finest lavender essential oil, and my brand-new meditation script.

In class there were 23 young children sitting on the rug, wondering what this experience was going to be like.

To start the meeting off, I asked the kids if they were familiar with meditation. They all had some acquaintance with it, but they were still not sure where this was going.

After offering a few words about the practice of meditation, the different ways to meditate, and the purpose of diffusers and meditation bells – and after some sharing by the curious youngsters – I turned on a bit of soft music and together we prepared for our guided imagery meditation.

We started with a few nice deep breaths. Then the kids closed their eyes and listened to my script as I slowly read it to them.

Within just a few minutes, all 23 kids were fully engaged with their inner worlds, visualizing the scene from the script and imagining themselves as part of it.

“The Beach” is a wonderful meditation about strolling along a beautiful beach and spotting a glass bottle making its way towards you. Inside, it carries a very good message that is intended just for you.

Here is the full script, including a few highlights I’d like to share about the underlying messages in it:

A. “Begin with the Breathing Exercise” – We always want to begin any meditation with a few deep breaths. It’s so easy to do, and it’s instantly rewarding. Slow, deep breaths send an immediate message to our body that everything is okay right now.

B. “Close your eyes” – By closing our eyes when we meditate (it’s great for more than just sleeping), we set our intention to focus on our own inner world. Obviously this also helps to reduce any unwanted distractions.

C. “Colorful hues grow on both sides” – Descriptions of the colors and things you can see or the warm sunlight and soft breeze you can feel – these details engage our senses in the imaginary picture and make it more vivid and clear in our mind.

D. “You are very safe” – This statement helps avoid any negative thoughts that may come up. It reminds us that in our imagination we can create a 100% positive reality and feel safe doing so.

E. “Gaze at the sea” – To gaze in this context is to look steadily and intently, as with great pleasure or wonder. The message here relates to focusing on one thing and enjoying it, without any outside interruptions.

F. “You watch the motion of the waves” – Visualizing a continuous back and forth motion can have a relaxing effect. This is especially true when the repetitive motion is part of nature. As such, imagining the calm rolling of the waves onto shore and back tends to be very soothing.

G. “You think that…” – Guided imagery meditation asks us to engage our thoughts, rather than requesting that we set them aside like in a silent meditation. The idea here is that instead of trying not to think, we actually do think – but only thoughts that are very positive, relaxing and empowering.

H. “A very good message” – Suggesting the idea of “a very good message” is all about positivity and optimism. Good messages are coming our way, and all we need to do is notice them.

I. “Just for you” – This statement turns the good message into a very personal thing that’s tailor-made by each kid to meet his or her own needs.

J. “The ocean wants to tell you how great you are” – Kids live in a very critical world – one in which they are not always very easy on each other. They’re also required to meet seemingly endless standards set by parents, other family members, teachers, coaches, and so on. This affirmation is a good way to counter feelings of “not good enough”. The more they hear that they are great (just the way they are), the more they will believe in it and live up to it.

K. “Walking back to your path” – The path creates a connection between home and our imaginary meditation place (the beach in this text). This metaphorical path is always there, allowing us to walk both ways, towards our meditation and back.

L. “You can always come back again” – This statement encourages kids to revisit the positive space that they’ve just created and to make meditation a recurring event.

…So, going back to that 4th grade classroom –

the kids (and the teachers!) had a wonderful time visualizing themselves at the beach with that glass bottle making its way towards them.

And it was nothing less than amazing to hear how many different good messages they received during those few minutes of peace and quiet sitting on the rug.

Recognizing that I’m a little biased on the subject, I would definitely recommend giving it a try. ; )

Who knows what encouraging message might come your way!

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You’ll Love This: Bedtime Routine With Guided Imagery Meditation

By Meirav Tamir • March 14, 2022

In my last blog I discussed the everyday challenge of going to sleep and how a simple bedtime routine can be a HUGE help. So now a little more into detail with these great ways to make it work! Phase One – Taking Care of the Body Try dedicating the first 10 minutes of the routine to basic actions that prepare the body for hopping into bed, such as brushing teeth, getting into pjs, and snagging a glass of water. Do your best to make sure these happen at about the same time and, if possible, in the same order. And don’t forget to include a cut-off time for electronics – at least 30 minutes before it’s time to fall asleep. Blue light has been shown to limit production of melatonin, a hormone that’s key to maintaining a healthy sleep cycle. Avoiding electronics right before bedtime will help kids fall asleep faster and wake up feeling rested. Once all of this is out of the way, you can move on to the next phase of the routine. Phase Two – Taking Care of the Heart and Mind The second phase, in my opinion, is the best part of the routine, and it actually offers a priceless opportunity for you to create a 100% nurturing experience for your kids . In fact, the content you pour into the next 10 minutes or so will have a life-long effect on them. There are a ton of different things you can do to treasure your time together. You can… Read a book Take turns saying things you’re grateful for Talk about the good things that happened that day Sing a song or say a prayer Say goodnight to family members, friends, the moon, the stars, the birds, or even the trees outside The Guided Imagery Meditation Option If you haven’t before, you could also give guided imagery meditation a try! You might be surprised how fun and calming it is to visualize a pleasant scene as if you’re part of it. There are many different types of meditation you can do depending on your preference: breathing practice, progressive relaxation, mindfulness meditation focused on the five senses, landscape visualization, self-esteem exercises… And the list goes on! Get started with one of my guided imagery meditation scripts: The Protection Bubble . Then you can branch out based on your success. (Many of my customers swear by bedtime meditation!) Keep it short so bedtime remains as consistent as possible, but don’t be in a hurry. Above all, make sure to be present. These are some of life’s most precious moments, so just relax into the bonding experience. The more you give, the more you’ll receive during these positive, soothing 10 minutes. Oh, and try not to blink… They’ll be all grown-up so fast! :)

Making a Successful Bedtime Routine

By Meirav Tamir • March 14, 2022

“My kids always go to sleep so nice and easy!” said no parent ever. Getting your kids to go to sleep every night can be quite difficult, wouldn’t you agree? When my kids were young, I used to feel like I could fall asleep a hundred times before they ever did. And by the time the house was quiet, I was running on fumes. The Challenge – Encouraging the Kids to Sleep Unfortunately, falling asleep is not something that children can do on command, and it can get frustrating for all parties involved when they struggle with bedtime. The good news is that following a regular bedtime routine can turn that difficulty into willingness and even, dare I say, anticipation. Not only does a solid routine help to bring each day to a close in a positive way, but it also contributes to better sleep at night. This will have a great impact on your children’s health and well-being, not to mention your own... Still skeptical that it’s even possible? Perhaps that’s because you’ve never given guided meditation a try. ;) But before we get into that, let’s talk a little bit about the basics of bedtime. The Road to Success – Creating a 20-minute Bedtime Routine All good bedtime routines are built on a few similar and repetitive activities that occur every night at around the same time. But making the routine predictable does not mean it has to be dull (even though that can help with the process of winding down). The magic lies in creating a familiar and foreseeable space that kids associate with going to sleep. This provides young, active kids with a sense of security that gradually allows them to let go of the day and welcome a good night. Best of all, a bedtime routine doesn’t need to be long! About 20 minutes will do for a soft landing :) In my next blog - an easy two-phase process for a successful and fun bedtime routine.

Positive Affirmations and How To Use Them

By Team Imagine • November 3, 2021

“ I am smart and capable. I am kind. I am confident. ” Could something so simple actually work? Absolutely, yes! And when it comes to managing thoughts and feelings, it doesn’t get much easier than positive affirmations. What Are Positive Affirmations Positive affirmations are simple, short sentences with motivating or reassuring content that you can repeat to yourself in order to improve your mood or mindset. An easy yet powerful stress management tool, positive affirmations can be applied to any aspect of life to increase your confidence and help you feel good. When used often enough, they can have a real and lasting effect on the way you naturally think and behave. Tips to Maximize Your Affirmations Say the words “I am” in your positive affirmations. Doing so helps to create a more favorable state of mind – one in which you feel connected to the emotions you want to promote. Focus on the present. Sticking to present-tense statements makes them feel more real and attainable. There’s no need to worry about whether the affirmation will come true because you’re telling yourself it already is. Be specific about your wording. Statements that affirm the feelings you want, such as “I am courageous,” are more impactful than statements that negate your current feelings, like “I am not scared.” Using Positive Affirmations With Kids The wonderful thing about positive affirmations is that there is no limit to their usefulness – especially when it comes to kids. Kids encounter so many different situations each day that test their skills and emotions. Here are just a few examples of times when you can try positive affirmations with your child: First thing in the morning, to start each day with a positive mindset At bedtime, to ease their transition to a restful sleep When facing a test at school or any other kind of personal challenge When feeling an overwhelming emotion, such as stress, anger, or sadness What Positive Affirmations Are Not Positive affirmations are a great tool to train the mind toward positive thinking and emotional regulation. But it is worth noting that all emotions are valid and serve a purpose. Kids should know that it is absolutely OK to feel whatever emotion they are feeling. It’s OK to be sad, angry or stressed, and it is OK to feel overwhelmed. Positive affirmations are not a tool to erase negative feelings altogether, since there are times when those emotions are healthy and necessary. This message can be especially helpful to kids, who tend to see things in black and white. That said, positive affirmations are great any time a person decides they’d like to transition to a new mindset. So next time you or your child feel the need to turn things around, give these tips a try. Sometimes, all it takes is a simple “I am OK right now.”