Hello and welcome to this relaxation.
Take some time just now to find a comfortable place to either sit down or to lie down.
Make sure it's comfortable and make sure that your head is well supported and your back and legs are well supported too.
Taking some time to take some deep breaths in through your nose slowly and out through your mouth and just take some time just now to just tune into your body.
Maybe wriggle a little bit to make sure that you feel comfortable and taking your mind's eye down through your body and just checking in with the muscles in your neck and shoulders and your face and your ears down through your shoulders and your arms all the way down past your elbows,
Wrists and hands just checking in.
Noticing any areas of discomfort or pain and noticing any areas that might feel quite relaxed and comfortably warm.
Not passing any judgement on those areas but just noticing that they're there.
Moving on now down through your body through your chest and your back,
Lower back and abdomen down to your hips and those sit bones,
Thighs down to your knees calves and shins,
Ankles and your feet,
The tops of your feet and the toes and the soles of your feet.
Again just noticing any areas that feel perhaps uncomfortable,
A bit achy and maybe even there's some pain there.
Adjust your position if need be for maximum comfort and taking another nice deep breath in through your nose,
Imagining that breath going all the way down,
Down into your lungs,
Down into your abdomen,
Feeling your belly expand with that in breath and then just pausing for a few seconds and then exhale and as you exhale you can just allow all those muscles and joints to soften and relax,
Continuing to breathe softly and gently,
No need to force any breaths or consciously think about your breathing as we begin this relaxation and as you relax there comfortably I'd like you to imagine,
Imagine that it's a warm sunny day in early summer,
There isn't a cloud in the sky and there's a soft gentle delicate breeze in the air which stops the heat from burning and the day from being oppressive.
It's a perfect day and for a few minutes you can forget all your fears,
Anxieties and worries,
You're on a private island,
Alone,
Content and away from all everyday pressures and stresses,
Safe for now from the 1001 demands which normally make life difficult and which sometimes make it unbearable.
You're alone but not lonely,
Around you the world is quiet but the silence is soothing,
Occasionally the breeze rustles the leaves and the nearby trees and in the distance you can hear insects and the grass,
Birds and the trees and the sound of the sea splashing onto the shore.
You're walking slowly and effortlessly along a narrow country track,
There are no cars,
No people,
No noises,
No fumes and no rubbish on your island,
You can take your time,
You have all the time in the world.
On your left there's a hedge and on your right a lush green meadow,
At the base of the hedge there are primroses and in the meadow early poppies are already unfolding their pink red petals and dancing lightly in the whispering breeze.
You're at peace with yourself and with the world in this private and lovely place.
You walk on knowing that no one will ever find you or disturb you here,
This is your personal world,
No one else can come onto your island without your permission,
No one can interrupt you or threaten you or make you sad while you're here,
You know that whatever happens elsewhere you're safe here.
Slowly your track begins to curve around to the left,
There's a slight incline too and you realise that you're heading down towards the sea,
Your island is a small one and you can see the sea all around you,
It's a deep beautiful blue and it stretches away unspoiled and unmarked as far as you can see.
As you head down the track you gradually become aware of the fact that you can hear a stream nearby and you stop for a moment,
Move slightly to your left and look through the hedge so that you can see the stream.
It's quite shallow but the water runs fast and is sparkling and crystal clear.
The bed of the stream is made of small pretty looking stones although a few large rocks poke up above the surface of the water.
Further down and closer to the seashore the stream spreads out and becomes even shallower.
Standing on the far side of the stream there are a dozen sturdy but old and narrow trees.
Beneath them in the shade there's a soft inviting looking mossy bank and you stand for a few more moments and stare at what seems to you to be the most beautiful and peaceful spot in the world.
If you turn to your left you can see the stream meandering down the gently sloping hillside of your island and if you turn to your right you can see where the stream trickles down between rocks and across a stretch of soft golden sand to the sea.
Using half a dozen large stepping stones you cross the stream and find a comfortable place to sit down on the mossy bank and rest your back against a tree.
It's like sitting in the most comfortable armchair ever designed.
There's nowhere in the world quite so beautiful as your island and there's nowhere quite so peaceful as this spot here where your island stream runs down into the sea.
You rest alone content and silent.
You feel comfortable rested and happy.
When you close your eyes you can hear the clear water of the stream gurgling and bubbling over its rocky bed.
In the distance you can hear the sea crashing rhythmically and majestically onto the shore and above you the breeze is rustling the leaves of the tree you're leaning up against and you can feel the warmth of the sun filtering down through the leaves and your whole body feels completely relaxed.
You love this peaceful spot.
You can stay here as long as you like.
It's your island,
Your hideaway and your private escape from the real world.
Here you can rest untroubled by anxieties,
Stresses,
Pressures and worries.
And what makes this private place so very special is the fact that you can take it with you whenever you like and wherever you go.
Your personal island will always be ready for you,
Will always welcome you and will always offer you peace and tranquility.
It never goes dark here,
The sun never sets and it never gets cold.
It never rains and this is your passport to peace,
Contentment and happiness.
In a moment you will return back to the room but before then take some time to look around your island and see if you can find something that you can bring back with you as a reminder of your time here on your island.
Perhaps a pebble,
A leaf,
Maybe a shell.
So take some time now to look around your island to find the gift or the treasure.
I will now count to ten and as I do so you will gradually and comfortably increase your awareness of your body.
Normal,
Comfortable body sensations returning.
Perhaps reaching,
Taking a deep breath,
Becoming more aware of normal sounds around you.
And when I reach ten you will have returned back to the room feeling relaxed,
Refreshed,
Energised and at peace with the world.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
All the way back up to normal,
Weightful awareness,
Stretching,
Normal body sensations returning and ten,
Opening your eyes back to normal,
Wakeful awareness,
Feeling relaxed,
Refreshed,
Energised and at peace with the world.
