Come to a comfortable seated position,
Pushing your shoulders gently down away from your ears and just allowing your whole body to feel comfortable.
Allowing your eyes to gently close and just noticing your breathing.
Noticing your inhales,
Noticing your exhales and just noticing how you're feeling.
With every inhale saying to yourself,
Let and with every exhale saying to yourself,
Go.
Allowing your whole body to be completely free,
Completely relaxed,
Completely calm.
Just scanning your body for any tight areas.
Sending your thoughts towards those areas and releasing with every exhale.
Allowing your thoughts to drift away and just allowing your whole body to relax,
Starting from the soles of your feet and just working all the way up your body.
Letting go of any tightness or tension.
Letting go of any negative thoughts,
Negative energy and breathing in positive thoughts and positive energy.
As you completely begin to relax,
Slowly creating a picture in your mind.
Bringing your whole body and your mind to visualise a forest.
Imagine yourself walking on a path through a forest.
The path is soft,
Slightly squishy under your feet.
Exhaling forward slightly,
Noticing the forest floor,
Noticing the pine needles,
The softness of the moss,
The gentle leaves,
The small amounts of grass on your path.
And as you slowly walk through the forest,
Allowing your whole body to relax.
Breathing in the cool,
Fresh,
Crisp air of the trees.
Beautiful tucked,
Tall pine trees.
Beautiful smells all around you.
Just feeling completely calm,
Completely relaxed and completely at ease.
With your breaths feeling totally relaxed,
Totally calm and feeling refreshed.
With every exhale just allowing your body to relax further.
You're gazing forwards a bit more,
Looking through the trees and just noticing the sunlight creeping through the trees.
And as you walk,
Noticing the noises around you.
Noticing the birds singing,
Noticing a gentle breeze blowing the leaves,
A slight rustling.
Seeing the trees swaying softly in the wind.
And as you breathe,
Working your way through your steps.
With every step you take,
Breathing in and holding your breath and just counting to 4.
And on your next step,
You're exhaling and counting to 4 again.
Breathing slowly and deeply as you become more and more relaxed.
As you walk through the forest,
Feeling your muscles relaxing.
Feeling your shoulders pushing down away from your ears.
Feeling your whole body completely light.
Just noticing all the little tiny things around you,
The little birds flitting around.
The little trees growing,
Peeking through the sunlight.
The wildlife.
Just noticing everything moving.
As you carry on through your path,
You come to an area where there's some rocks.
You carry on your path.
You can hear some water trickling.
So just gently climbing over the rocks through the forest.
And just getting closer to the water that you're listening to.
Still gazing through the trees,
Noticing the colours.
The bright greens of the leaves,
The browns and the oranges of the tree bark.
Noticing the forest floor is thick green moss.
Noticing the trees,
Different types of trees,
Different thicknesses,
Different smells,
Different bark.
And the smells,
Noticing the smells of the forest around you.
The air is still fresh.
You can smell the gentle waters of the stream that you're listening to.
You carry on your slightly rocky path and you finally get to your stream.
You sit down on a rock,
Dangling your feet into the cold crystal clear waters of that stream.
Noticing how it feels around your ankles,
Around your toes.
And as you gaze around,
Just looking,
Still looking at the forest,
And you can slightly see above the forest,
You can see mountains.
You'll then bring in your gaze back to the stream,
Noticing the crystal clear waters of the stream.
The sun is shining down on you and you're just feeling completely calm,
Completely relaxed.
Your body is feeling warm from the sun,
Your breathing has become easy and you are completely free and at peace with your body.
Listening to the birds singing,
Hearing the stream flowing,
The leaves rustling in the breeze,
The squirrels chattering.
Just noticing all of the little things,
The pretty little flowers,
The tall trees,
The mountains,
The soft white clouds above the tree line.
Enjoying being in your peaceful place.
When you are ready to leave your peaceful place,
Slowly start to wiggle your fingers,
Feeling your toes,
Bringing the sensation back into your body.
Have a stretch in a yawn or hugging knees to your chest.
Going onto your right side when you're ready.
Push up to a comfortable,
Seated position.
Keeping your eyes closed,
One big deep breath,
Breathing in through your nose and breathing out through your mouth.
Bringing your hands into prayer position.
Namaste.
