So allowing yourself to settle down into a comfortable seated or lying position turning off any phones on to do not disturb allow your eyes to comfortably close take a deep breath in through your nose and slowly exhale through your mouth in through your nose and slowly out through your mouth with each breath in allow your lungs to expand completely and with each breath out a letting go and you can continue this breath for as long as you wish or if you choose now allow your breath to return back to its usual pace imagine now it's a warm day and you are lying on a beach you might be lying down on sand or pebbles or you might be lying on a lounger it's the right temperature just for you and you feel the air on your skin and you hear the gentle sounds of nature birds singing and the sound of ocean waves let yourself be fully present in this safe,
Peaceful place bringing your attention to the top of your head now and imagine a warm,
Soothing light gently touching the top of your head this light melts away any stress,
Any worries,
Any anxiety as it moves down to your forehead and you allow the eyes to soften as all the muscles begin to relax allow this warmth to flow down to your cheeks your jaw down to the neck and as it travels down it eases away any tightness and you take a gentle breath in and away imagine this light or just know that it's moving down now down through your shoulders releasing any burdens or worries that you might be carrying this light flows down each arm reaching the hands and the fingers the light travels back up your arms and down to your chest imagine this light warming your heart and surrounding it with a gentle,
Comforting glow and this warmth spreads down through the abdomen down releasing any knots of anxiety or discomfort feel,
Imagine that light travelling down the spine vertebrae by vertebrae relaxing each muscle and bone as it travels down breath in imagine the light pooling into your lower back soothing and supporting you light flowing down to the pelvis releasing any tension in the upper legs knees and calves allowing it to travel down to your feet and toes grounding you deeply to the earth breath in if your mind has wandered from my voice bring the awareness back to my words and with each inhale imagine drawing in peace and with each exhale releasing any stress or worries breathing in peace breathing out letting go as you rest here picture yourself gently rising from your linger and if your shoes are off putting on some shoes or sandals as you'll be walking closer to the ocean and you'll be walking to a pebble part of the beach you place any shoes or sandals on your feet and make your way across the sand each step feels easy and pleasant the sand is warm on your skin and you can hear the gentle lapping of the waves as they touch the shore you make your way over to the pebble part of the beach and you feel grounded and connected to the nature around you you take a breath in and smell the ocean carrying fresh and salty air you make your way close to the water and you notice any negative thoughts or feelings that come to mind you reach down picking up a pebble from the beach this pebble represents this thought you feel its weight its texture and you visualize each of these thoughts being held in this pebble you you acknowledge them without judgement you gently toss the pebble into the water in front of you you feel a sense of release and lightness you turn your awareness back to your mind again noticing any negative thoughts or feelings reaching down for another pebble acknowledging these thoughts recognizing their presence you toss the pebble into the water watching it as it enters the water and sinks beneath the waves disappearing into the depths and you choose now whether to gaze at the water the waves coming and going or turning the awareness back to your mind noticing if there's any remaining negative thoughts or feelings you may be reaching for another pebble another pebble noticing its cool surface its weight and the satisfying feeling of letting go as you release the pebble into the sea you feel lighter and brighter you're aware of the beauty and tranquility of the pebble beach you watch the rhythmic motion of the sea and again you allow this peaceful scene to fill you with a sense of calm a sense of joy imagine the breeze bringing fresh positive energy back to you feel it spreading throughout your entire being you begin to turn away slowly heading back back to your lying jaw blanket as you walk you let each step carry you further away from anything that no longer serves you as you reach your place of comfort you take off your shoes you feel the security of this space and you shift your focus to the sensations of joy and lightness recalling a moment when you felt truly happy or content it might be a memory of sharing laughter with friends and family it might be a time in nature it might be a time when you fully relax on holiday whatever that memory is for you allow this feeling to expand within you filling you with warmth you feel this joy spreading throughout your body touching every part of you knowing you can always return to this place this place resides within you you have the power to let go and embrace beauty in each moment
