Let's start by taking a moment to relax your body.
Soften any unnecessary tension,
Your belly and shoulders,
And find a posture that feels both relaxed and alert.
Close your eyes or look downward and rest your hands in an easy and effortless way.
Take a few moments to scan your awareness through the sensations of your body and wherever possible,
Soften and release obvious areas of physical tension.
Feel the sensations in your body in this very moment.
As you breathe,
Allow your body to completely and fully relax.
Allow stress to flow out with each breath.
Your body is becoming calm and comfortable.
Let any tension in your brow go.
Let any tension in your lips go.
Let any tension in your eyes go.
Let any tension in your heart go.
Just relax in the comfortable space that surrounds you.
And once you feel relaxed and centered,
Start to bring yourself to one of your favorite,
Peaceful,
Beautiful places.
Maybe a quiet spot in nature,
Like a peaceful forest with soft light and tall trees around you,
Or perhaps a calm beach where gently waves are touching the sand and the fresh ocean air helps you feel relaxed and at home.
Or it could also be a place created entirely in your imagination.
Perhaps you're sitting by a small,
Peaceful pond with the water shimmering softly,
Or you may rest beneath a large old tree in autumn and golden leaves are drifting around you.
Wherever this special,
Peaceful place is for you,
Take some time to imagine it as completely as you can all around you.
Once you have your special place in mind,
Bring yourself into the picture.
Imagine that you are in this beautiful place.
Put yourself there.
And take a walk and look at the lovely,
Peaceful,
Relaxing surroundings.
Before,
You were looking at this peaceful scene like a painting from a distance,
And now you are in the scene.
You're living it.
Be right there.
What do you see around you?
There's no need to actually verbally answer this question.
Just look around and see what you see.
What in this scene is most relaxing to you?
Take a walk in this special place and see all that you can see.
And if your mind drifts off,
Just acknowledge it,
Recognize it.
And bring your attention back to your peaceful place.
What do you smell in the air?
Can you smell the trees and the soil of the forest floor beneath you?
Do you smell the salty air of the ocean side?
Reach out and touch something that's attractive and peaceful to you.
How does it feel?
Is it soft to your touch?
You're living in the scene,
In your peaceful place.
You can feel the ground beneath you and the air around you.
You can feel the air on your skin.
How does it feel?
Take a moment to listen.
What sounds do you hear in this beautiful new surrounding?
Can you hear a bird chirping in the woods?
Do you hear the ocean waves?
Perhaps there is music from an ancient flute in the background.
Or maybe you hear the voice of an old friend that soothes and calms you.
Whatever you hear,
Take a moment now to enjoy listening to it.
You can stay in this scene as long as you want,
Enjoying this moment of relaxation and peace around you.
If your mind wanders or you notice sounds or thoughts or distractions,
Gently bring your attention back to your peaceful place without juggling,
Returning to the feeling of calm and safety.
Remember that this special place is always here for you.
See what you see.
Feel what you feel.
Hear what you can hear.
Be right there.
Be right in your peaceful place.
This peaceful place is always here for you.
You can come back to it whenever you want.
You don't need to be afraid to lose it.
It's always with you.
And the relaxation that you feel right now in this moment in your body is yours to call on anytime you wish.
Stay a little longer with this feeling.
Stay a little longer in your peaceful place.
Ready?
Slowly let this scene dissolve back into your mind.
Allow yourself to slowly come back to your comfortable darkness that was there before you imagined this special place.
Before you open your eyes,
Take a moment to note how relaxed you feel right now.
And slowly bring this calm and relaxation with you throughout the rest of your day.
