Lie down on your back,
On your bed or on the floor.
Have your legs out straight and your arms down by your sides.
Your face is looking straight up towards the ceiling.
Now stay in that position and close your eyes.
Squeeze your eyes very tightly shut.
Now let go and relax them.
Keep your eyes closed.
Squeeze them tight shut again.
Now squeeze and scrunch up your whole face.
Clench your teeth.
Squeeze every muscle in your face really hard,
Harder.
Now relax.
Keep your eyes closed and lie very still.
Imagine you are a snowman.
Imagine you are lying down in the middle of a snowy field on a freezing,
Cold and cloudy day.
Imagine the cold white snow all around you and on top of you.
Feel your heavy snowman legs.
They are freezing cold,
Heavy and icy.
Feel your snowman arms.
They're like blocks of ice.
Cold and snowy and very still.
You are so cold and icy that you are frozen solid,
Completely still and very heavy.
Imagine that the clouds above you are grey and cold and thick.
But just above where you are lying a little gap appears in the clouds.
You can see a little patch of blue sky forming.
As the hole in the clouds gets bigger,
The sun starts to shine through.
Imagine golden rays of sun shining through the cloud.
The hole in the clouds gets bigger and bigger until all the clouds have disappeared and all you can see is clear blue sky.
The sun is right above you now.
Feel the warm rays of the sun shining down onto your snowman face and body.
As the warm sun touches your body,
The snow begins to melt.
Very slowly at first,
The sun warms your snowman feet and legs and they start to melt.
Feel your feet and legs become warmer and warmer and feel them melting away.
Your feet and legs feel warm and light and very soft as the sun melts them away.
Now the sun is warming your hands and arms.
Feel your fingers,
Hands and arms becoming warmer and lighter.
Feel them melting away as the warm sun melts away the ice.
Your fingers,
Hands and arms feel warm and light and very soft as the sun melts them away.
The sun is now warming your tummy.
Your tummy begins to glow with warmth as the sun's golden rays shine down on your body,
Warming it all the way through.
Your tummy begins to melt away in the sun.
Your tummy feels warm and light and very soft as the sun melts it away.
The rays of the sun are now shining on your whole body,
Your feet,
Your legs,
Your hands,
Your arms,
Your tummy,
Your head,
Your whole body.
Feel the warm sun melting your whole body,
Warming every part of you.
It feels so warm and relaxing and good.
Your whole body is melting in the warm sun.
Your arms,
Legs and head become floppy and relaxed.
Your whole body feels warm and light and very soft as the sun melts it away.
All the snow is gone now and you are lying in the middle of a beautiful green meadow.
The sun is shining down and you are feeling warm and light and soft and relaxed.
You can stay here as long as you want,
Relaxing in the beautiful green meadow,
Enjoying the warmth of the sun against your skin and feeling very calm and happy.
Stay here until you feel ready to open your eyes,
Stretch out and roll onto your side.
