Let's begin by finding a quiet space where you won't be disturbed.
Make yourself comfortable either by sitting or lying down.
Take a long,
Slow,
Deep breath,
Breathing in fully and exhaling slowly.
Breathing in and out.
And on each breath in let your stomach fully expand.
And with each exhale let all the air out.
Continue breathing in and out.
And on each exhale you are becoming more and more relaxed.
Let go of everything that could prevent you from full relaxation.
Any outside noise,
Any fears or worries,
Any unnecessary thoughts that could shatter your peace.
It is safe to let go and enjoy this blissful moment of calmness.
You are safe and secure and there is not a single thing to worry about.
You are so absolutely relaxed.
And while you continue breathing in your own pace,
Bring your attention to your feet.
If you want you may wiggle your toes.
Notice any sensations there,
Letting go of any tension.
Allow your feet to relax.
Imagine you are breathing in and out through your feet.
And with each breath your feet are becoming more and more relaxed.
Allow this wave of relaxation move up to your ankles,
Your shins,
Calves,
Knees and thighs.
Observe every sensation in this area and notice every single muscle letting go of tension and relaxing with each breath.
And now slowly move to your lower back,
Your abdomen,
Your pelvis and buttocks.
Softening and releasing any tension in this area with each inhale and exhale.
On each exhale let the stress dissolve and leave your body completely.
There is no room for stress in this moment.
Let the relaxation take over.
And now focus on your stomach and your internal organs.
We can often feel a lot of tension in this area,
So take a very long breath in and exhale fully.
And again a long deep breath in and exhale completely.
Let your stomach fully relax.
And now let this wave of relaxation move to your chest,
Your upper back and your shoulders,
Your arms,
Forearms,
Hands and fingers.
Notice any sensations there and let the muscles soften and let go of any tension.
Slowly move to the back and front of your neck,
To your mouth,
Your face and all of the facial muscles,
Your forehead and your eyes and the whole back and top of your head.
Notice these areas relaxing more and more with every single breath.
You are feeling so blissful.
You are feeling safe.
You are feeling completely relaxed now,
As if there was no worry in this world.
And now I want you to visualize yourself walking along a path and at the end of this path you find yourself coming out into a beautiful beach.
And it's a lovely summer day.
The sun is shining in the most beautiful blue sky and the ocean waves are gently rolling and crashing into the shore.
You can feel the warmth of the sun and the soft delicate breeze caressing your face and your entire body.
You can hear the calming sound of the ocean and the wind all around you.
I want you to enjoy this wonderful peaceful place,
You feel so relaxed,
Comfortable and at ease.
You are completely safe here and you can let go and fully rest.
In the distance you notice a beautiful beach lounger and this lounger is of a lovely color and made of a soft fabric.
It looks so cozy,
Comfortable and inviting and you decide to go over and sit or lie down.
It feels so wonderfully relaxing.
And you can now enjoy the warmth of the sun and the gentle breeze on your skin.
You enjoy the sounds around you and the beautiful scenery of this wonderful place.
The whole beach is covered in a summer haze and you see the sun in the lovely deep blue sky.
And you feel so safe,
So calm and relaxed.
And slowly you become aware of the beautiful surroundings,
Crystal clear water glistening in the sunlight.
And as you look at the delicate radiance of it,
You are filled with a sense of beauty and peace.
You know that this beach is a completely safe place.
It's perfect for relaxing and spending time in nature and letting go of anything that might be causing you stress or worry.
And the more time you spend in this place,
The more relaxed and calm you become.
All the stress completely melts away and you are one with nature.
There is nothing in this world except this beautiful moment of peace.
I am going to leave you now for a while on this wonderful,
Peaceful and relaxing beach.
You may sit or lie on the cozy lounger or you may walk around and explore.
You may look at the shiny waves as they go in and out or even dip your feet in the warm water of the ocean or if you wish,
You may just rest and relax on this comfortable lounger,
Perhaps looking at the deep blue sky above you.
The choice is yours.
Whatever you decide to do,
Remember that you can come back here anytime you wish to completely relax and to let go of any stress or worry.
There is no place for stress here,
Just total relaxation and bliss.
Just ah shoo,
Ah shoo.
.
.
But right now you are feeling so peaceful,
Relaxed and at ease.
And I am sure this is how you would like to feel every day.
Just calm,
Relaxed,
Stress free and comfortable.
But you know that you can come back to this wonderful place whenever you want.
You can return to this beach to let go of stress,
Worry or any tension and to bring yourself back again to this blissful state of relaxation,
Rest and wholeness with nature.
And you enjoy this beautiful summer day.
The gentle warm sun in the stunning blue sky.
You can see some seabirds and the shimmering waves of the ocean.
You hear the sounds of nature and the waves rhythmically coming in and out.
And you are so safe,
Relaxed,
Warm and comfortable sitting or lying down on this beach lounger.
And now you realize it is so easy for you to relax,
To feel calm and to let go of any tension in your mind and body,
To live your life peacefully and at ease.
And soon it will be time to come back from this blissful place.
But the peace and beauty of this place will remain with you,
Making you feel wonderfully relaxed,
Peaceful and comfortable.
And now slowly bring your awareness back to the beach.
To the room,
Back to your body and whatever surface supports it.
Reconnect with your body.
You may want to move a bit or wiggle your fingers and toes,
Becoming aware of your surroundings.
You are now fully awake,
So peaceful,
Relaxed and comfortable.
If you want to stretch your body a little and when you are ready,
Slowly open your eyes.
And now slowly bring your awareness back to the room.
