Find yourself a comfortable place to sit or lie down,
Turn off your phone,
Dim the lights.
This is your time,
The time for total relaxation and inner stillness.
Take a moment to make sure that you're warm enough and that you're comfortable.
Close your eyes and relax.
Take a long,
Slow,
Deep breath in,
Hold it for a moment,
And then slowly exhale.
Just allow any tension to melt away as you gradually relax more and more deeply with each breath.
And take another long,
Slow,
Deep breath in,
Hold it,
And exhale.
Empty your lungs completely,
Take a third deep breath in,
Take your time,
Hold it for a moment,
And let it go.
Ready,
You're beginning to drift into a state of deep relaxation.
Continue to breathe slowly and gently.
Continue relaxing.
Now bring your awareness to the top of your head.
Sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.
Let the muscles in your forehead and temples relax.
Allow your eyes to relax.
Let your cheeks and jaw soften and let go of all tension.
And now enjoy this peaceful feeling that flows down from your neck and deeper to the muscles in your shoulders,
Soothing them,
Releasing them.
Breathe in.
Exhale.
Allow this peaceful feeling to flow down through your arms,
Relaxing and soothing all the way down to your fingertips.
As your body relaxes,
Your mind relaxes.
Your thoughts become weightless like wisps of a cloud on a breeze.
Now the peaceful sensation flows through your chest and your stomach.
Feel how this area gently rises and falls as you breathe slowly and deeply,
Soothing and relaxing.
Now turn your attention to your back and feel this relaxing sensation flow all the way down your spine.
Now this peaceful feeling is flowing through your lower body.
Relax your buttocks,
The back of your thighs,
The front of your thighs.
Feel all these large strong muscles becoming loose and relaxed.
Now soothing feelings are flowing down through your knees and into your calves.
Your ankles relax and now your feet relax.
Your entire body is soft,
Calm and relaxed.
Now it's time to leave the external world behind and go on a deep journey.
A journey to a place of deep inner stillness.
Now imagine transporting yourself magically to your favorite spot on the beach.
Imagine yourself there now.
On the beach you feel the lapping of the warm waves against your toes.
You dig your toes deeply into the cool,
Wet sand.
The sun shines brightly and gently warms your skin.
It's as if the sun is reaching down and pouring its love on you.
So warm,
So comforting.
Feel the rhythm of the calm waves flow over the sand.
It relaxes you.
Now enter into deep relaxation.
You can smell the ocean spray.
The air is moist and warm.
You see the waves crashing against the sand and receding back toward the ocean.
Washing out and flowing back down.
You're enjoying the ever-repeating rhythm of the waves.
When you're ready,
You start to return back from the beach.
Slowly,
You bring yourself back to your usual level of alertness and awareness.
And you keep with you the feeling of calm and relaxation.
Feeling ready to return to the rest of your day.
Open your eyes.
Stretch your muscles.
And become fully alert and refreshed and filled with energy.
