Hello,
My name is Pen and today I'm going to take you on a journey to a beautiful underwater world.
Who knows what you might see as you swim through the crystal clear,
Warm blue water.
Are you ready to begin?
Let's start by getting really,
Really comfy.
It might feel nice to have a soft blanket to lie on or to snuggle under.
Then you walk your feet so they're wide apart and let your arms relax beside you.
Moving your hands just a little way away from your body,
Feel your body being supported by your bed.
Take any last movements and then come to be still.
It's okay if you need to move again,
But if you do,
Try and move quietly and gently just enough to get yourself comfy again.
Let your eyes gently close and follow my voice as we begin our journey together.
Take a slow,
Deep breath in through your nose and then sigh it out of your mouth.
Again,
A big deep breath in,
Nice and slow,
And then sigh it out of your mouth.
Here we see if we can relax our body even more.
Make a fist with each hand,
Squeeze your hands tight,
Tensing all the muscles in your hands and fingers,
And then let all that tension go.
Tensing up the muscles in your arms,
Getting more and more tense and tight in the arms.
Now let that feeling go.
Let the hands and arms feel soft and heavy.
Let's do the same with our feet and toes.
Tensing up,
Squeezing all the muscles even tighter,
Then relax.
Tensing the muscles in your legs,
Squeezing them tighter,
Tighter,
And then relax.
Let your feet and your legs feel soft and heavy.
Now your face,
Tensing up around your eyes,
Squeezing them closed really,
Really tight,
And your mouth and your jaw,
Squeezing your mouth closed really,
Really tight,
Feeling everything get tighter and tighter.
Then let it all go.
Let your face feel soft and your head feel heavy.
Take three deep breaths here,
Breathing in and out through your nose if you can.
Can you imagine what it might feel like to be lying on a soft blanket in the bottom of a little wooden rowing boat,
Gently bobbing up and down on a beautiful blue sea?
You can feel the warmth of the golden sun on your skin and you can hear the sound of seabirds flying overhead.
You hear the sound of the waves gently lapping up the side of the boat.
I'm going to ask you to move your mind to different parts of your body.
When your mind moves to each part,
Imagine the sun bringing warmth and light there too.
There's no need to move your body,
It's just your imagination that moves.
Don't worry about getting it wrong,
Simply follow my voice and see what happens.
And it's okay if you can't remember your right from your left.
Simply do one side and then the other.
Let's start with the top of your head.
Can you take your imagination to the top of your head and imagine the sun bringing warmth and light there?
Now feel the warm sun resting on your face,
Your forehead,
Your eyes,
Ears,
Cheeks,
Nose,
Mouth and chin.
Take the warm sunlight to your right shoulder,
Right elbow,
Right wrist,
Right hand,
Right thumb and all the fingers on your right hand.
Move your imagination and the warm sunlight to your left shoulder,
Left elbow,
Left wrist,
Left hand,
Left thumb and all the fingers on your left hand.
Let your imagination and the feeling of warm sun rest on the centre of your chest and slowly move it down towards your belly button.
And then to the top of your right leg,
Your right knee,
Your right ankle,
Right foot,
Right big toe and all the toes on your right foot.
Then the top of your left leg,
Your left knee,
Your left ankle,
Your left foot,
Your left big toe and all the toes on your left foot.
Let your imagination take that warm sunlight to the lower part of your back,
The middle of your back,
Your upper back and then your shoulders resting on the floor or the bed or the chair.
Finally bring your imagination back round to the front of your body and let it settle on your heart in the middle of your chest.
Can you feel your whole body resting in the warmth and the light of the sun in the bottom of your little rowing boat bobbing up and down on the sea?
Can you feel your chest moving up and down as you breathe in and out?
We're going to start counting our breath from 1 to 10.
When we reach 10 we'll start again at 1.
As you breathe in,
Silently count 1.
As you breathe out,
Silently count 2.
Breathing in 3.
Breathing out 4.
Breathing in 5.
Breathing out 6.
Keep counting up to 10 and when you get there,
Go back to 1 and start again.
If you lose count,
Don't worry,
That's okay,
Simply start again at 1.
And it doesn't matter if you never get to 10.
Keep counting,
Starting again at 1.
Let's do this for a minute or so,
I'll keep a track of the time.
You can stop counting with your breath now,
As it's time to let your imagination wander.
You're going to swing your legs over the side of the boat and let your feet dangle in the clear blue water.
As you've been lying in the warm sun,
Maybe the water feels a little cool on your toes.
What does it feel like to be warm and cool at the same time?
As your feet get used to the water,
It begins to feel warm and inviting,
So you're going to slip out of the boat and into the sea.
You swim down through the crystal clear water towards the colourful coral reef beneath you.
As you swim,
Let your imagination go wherever it wants,
And allow pictures and thoughts and feelings to come and go.
Can you see fish swimming through the coral,
Or maybe hiding in the feathery strands of seaweed?
What colours are they?
What's on the sandy sea floor?
Can you see shells of different shapes and sizes?
Are there families of seahorses dancing along the sand?
Can you see any hermit crabs peeking out from their shell-shaped homes?
Do you sense a shadow above you?
Is it a dolphin?
A seal?
Or maybe a mermaid?
Slowly follow them as they glide through this amazing underwater world.
Where will they take you?
What will they show you?
Allow your imagination to go wherever it wants.
Let your imagination lead the way.
Are you seeing pictures here?
Maybe it's shapes or colours.
Whatever you see,
It's okay.
Allow everything simply to be just as it is.
Let thoughts,
Pictures,
Feelings,
Colours and shapes come into your imagination and then drift away.
What's it like to be in this amazing underwater world?
Now it's time to swim back to the surface and climb back into your little wooden rowing boat.
You can lie down on your blanket and let the warm sun dry your skin.
With your eyes closed,
Can you wiggle your fingers and your toes?
It might feel nice to take a big deep breath here.
If you're listening to this at bedtime,
You can roll over and just drift off to sleep.
Otherwise,
It's time to open your eyes and slowly get up.
Thank you for listening and coming on this adventure with me.
Until next time,
Goodbye.
