Relaxation

Close your eyes, focus on relaxing your body, and putting your mind at ease. Take a deep breath filling your lungs with air very slowly, hold it, open your mouth slightly, and let the air out slowly, and feel yourself relax. Again inhale deeply, expand your chest very slowly, hold it, then slowly breath out, relaxing even more – that’s right. Continue breathing easily, effortlessly, and comfortably, your breathing is consistent and it relaxes you. Now you are going to be in a place that helps you relax even more, you are going to be more relaxed than you have ever been before, because you are on the beach. Imagine that now, in your mind, being on the beach, as you stand on the beach, your senses come alive and you notice every detail around you. You look at the white sandy beach and it seems to go out in both directions forever. And you look out over the water, there are waves coming in gently and you notice the colour of the water, it is brilliantly blue, you see water as far as your eyes can see, you look up at the sky and you notice the seagulls flying above, you can hear their calls to each other, you notice how they glide so effortlessly, and you walk closer to the water towards the waters edge, feel the water surround your feet and ankles. The water is warm and refreshing; you wiggle your toes in the sand. It feels good on your bare feet, as you continue relaxing on this beautiful day. I would like you take a moment and inhale deeply through your nose, smell that fragrant salty smell in the air, so relaxing and peaceful, as you exhale through your mouth you realise that salty scents relaxes you completely, it puts your body at ease, it puts your mind at ease, it puts your soul at ease, that fragrant salty smell, so relaxing, so peaceful. You take a moment to listen to the soft sounds of the waves as they break on the shore, every wave you see rolls in towards you and relaxes you even more then rolls out, and it seems that when the waves roll out, they take away any tension, any stress, you are completely at ease. You decide to take a walk along the waters edge. Walking very slowly, enjoying every step that you take, you are completely at peace here on the beach, you continue to walk, and there is no one on the beach except you. You feel very comfortable here, and as you walk, you bend down to pick up a shell, it is light pink and white, you run your fingers around the smooth surface on one side, and its bumpy surface on the outside. You hold it to your ear, and you hear the sound of the ocean relaxing you even more. You gently place the shell back on the beach, and continue your walk. Just walking and relaxing. You come to a large comfortable blanket, you decide to lie down on the blanket, lying down and feeling the warm breeze sweeping across your body, relaxing you. Your body is cushioned by the sand and the blanket, and you relax your entire body, as you now imagine bringing calming energy into your body, that energy fills your body, allowing you to relax in every level, physically, mentally and spiritually. You are completely relaxed and at ease. Focus on your head, easing the muscles on your temple areas, your head feels so relaxed, now open your mouth slightly, and relax your jaw, let all the tension disappear, roll your neck to both sides, let all the muscles in the neck and upper body relax, feel the relaxation work it way down on your arms, let your shoulders, arms and hands go limp by your sides, feel the relaxation go all the way down to your fingertips now. Focus on your lower back and abdominal area, feel them relax, you feel good. Your upper body is at ease, your torso is relaxing now as well. Focus on your hips and buttocks, feel all the tension go away, all tension is released, going further down now to your thighs, let them relax and go limp, you are very relaxed on the blanket surrounded by sand. Now focus further on your body all the way down to your knees, relax them completely. Your calves relax, your shins relax, you bend your knees slightly and let them relax, you move your ankles slightly, so that there is no tension, in either of them, that’s right. Feel that tension leave your legs, relax the arch of your feet, wiggle your toes a little as they relax. Your entire body is now relaxed, you are now more relaxed than you have ever felt before. As you lie on the blanket your body is completely at ease. You feel the warm breeze wash over you, it’s just the right temperature, you can hear the waves nearby, it feels so good to completely unwind, and you enjoy the feeling of getting rid of all the tension in your body and mind. Now just lie there on the blanket very still, just continue relaxing, relaxing more and more, enjoying your time at the beach. And as you continue relaxing on the blanket, I would like you to realise just how calm you are, you are a very calm, relaxed person, calm and relaxed in every situation; feel your body, mind and spirit completely relaxed now, and at ease. So very, very calm, feel how calming it can be, to let go of all your concerns, all your worries, just let them go now, as you continue focussing on relaxing, relaxing your body, relaxing your mind, relaxing yourself completely now, deeply on every level. Preparing now to enter an even deeper state of relaxation, preparing yourself to let go even more, you are safe, you are comfortable and so very relaxed. As you continue relaxing on this beautiful beach, you realise that the sun is about to set on the horizon. And I’d like you now to look out over the vast expanse of water, and see how beautiful this is. In just few moments as it meets the sky off in the distance. In just a few moments, the sun will set on this beautiful day, and as it does, I will count backwards from 10 to 1, so that by the time I reach 1, the sun will be completely set, and you will be completely at ease. Because the lower I count, the more you relax, the lower the sun goes, the more you get deeper and deeper and more deeply relaxed. Starting at 10, the sun begins to slowly set on the horizon, notice the colours change in the sky, as the sun begins to slowly set, notice the orange of the sky, the pink, notice the blue and green of the water, notice how the water begins to reflect the sun, such a beautiful sight, as you sit relaxed and at ease on the beach. 9, the sun sinks a little lower now on the horizon, and you relax a little more deeply, relaxing, unwinding, letting go, allowing yourself to drift and float deeper and deeper now. 8, down, as the sun sinks even lower now, as you allow yourself to relax your mind, body and spirit even more deeply. 7, relaxing, drifting, unwinding, letting go completely. 6, so very relaxed, just drifting now, notice how the colours have changed again. The water is now like a mirror reflecting the beauty of the sun perfectly, allowing you to focus on this beautiful sunset and relax and drift even deeper. 5, so much more relaxed now, so much more at ease, as you drift and float in your mind, into a very, very deep state of relaxation, every part of you is slowing down, unwinding, becoming calm, becoming focuses, becoming centered, as you relax deeper, deeper and more deeply relaxed now. 4, the sun sinks a little lower now, it appears to be dipping into the water, such a beautiful sight, as you sit calmly, just watching this beautiful moment, watching the sun set on the horizon, feeling your mind just relaxed completely, as you realise just how peaceful you are inside. 3, down deeper and deeper, as you relax more and more. 2, notice that the sun has almost completely disappeared behind the water, such a beautiful sight, this allow you to be calm and relaxed inside, in your mind. And at the count of the next number, the sun will have completely set on the horizon, and you will be completely at ease. Notice how the sky has changed, its glowing orange, all around the sun, remark that the sky above you is darker, observe that you are much more relaxed than you could ever imagine possible. One, completely relaxed and at ease, on this beach in your mind. As you continue relaxing deeper and deeper, you realise now how powerful you are. I am going to leave you here, to enjoy these calming thoughts SUGGESTIONS In a few moments, I am going to bring you back to your full awareness, there is no rush. I will count from 1 to 10, when I reach 8 you will open your eyes, when I reach 10 you will be fully awake, feeling refreshed and alert. So, ready now, 1, 2, 3, becoming aware of your surroundings, noises in the room coming back to you now, 4, 5, 6, stretch out your arms and legs now, like you are waking from a pleasant night sleep, 7, 8, open your eyes now, 9, 10, wide awake, now feeling content,