This is a short relaxation which will begin and end with the sound of the bells.
So finding a place and a time where you can be relatively undisturbed,
Adopting a comfortable position either sitting or lying down.
Loosening any tight clothing and perhaps taking the shoes off if that's helpful.
When you feel ready,
Allowing the eyes to close or else to have a soft focus on the floor in front of you.
And with the aid of some calming gentle images of a beach,
We are going to do a relaxation together.
That will help ease away tension in the body.
So as we begin,
Seeing if it's possible to allow your breath to be calm and slow.
Just gentle,
Easy,
Soft and steady.
And we're not striving for the breath to be absolutely perfect a particular way,
But instead as best we can just slowing it down a little.
Breathing in and breathing out.
And as you sit or lie,
You become more and more relaxed.
With each out-breath,
The body sinks further into the chair or into the ground or the bed.
Giving the weight of the body over to the support.
Feeling more and more relaxed.
Nothing else to do nor else to be.
A time for you.
And bringing to mind the image of a beach.
It can be a beach that you've visited,
So it might be a memory.
Or it can be one that you've seen in a magazine or on television.
A beautiful place.
And imagine you're walking along a beach.
It's a beautiful warm sunny day.
The sky above you is dotted with white clouds.
Taking pause.
Looking around you and noticing all that you see.
Feasting on the sights here in this beautiful space.
Imagine the sound of the waves coming in and out.
Crashing on the shore and receding back.
Hear the birds.
Singing as they fly in the gentle breeze.
And notice the smell of the sea air,
The sensations of the soft warm sand beneath your feet.
And as the beach stretches out in front of you,
You see the golden colour of the sand and the deep relaxing blue of the water.
The gentle waves glinting as they are touched by the soft sunlight.
Feeling more and more relaxed in this space.
Safe.
And relaxed.
As you continue to walk along the beach,
You feel the gentle breeze on your face.
Perhaps blowing through your hair.
The air might be cool and soft.
And as best you can,
Sensing into the sensations of touch where the skin and the air meet.
Now there are some sand dunes ahead of you.
And you walk over to them and slowly sit down.
Your head,
Neck,
Shoulders,
Back and legs are all comfortably supported as you rest quietly among the sand dunes.
This is a safe and secluded spot where you are in control of letting go of any unwanted tension and tightness.
And so now you let go.
Allowing any tension or bracing in the body to just melt away.
The shoulders dropping away from the ears,
The jaw softening,
The brow and area around the eyes becoming soft.
Allowing tension to drain out of the body.
You feel the tension across your eyes,
Forehead and face gently soothed away by the soft breeze.
And all the time your breathing is calm and slow.
You are aware of any tightness down the back of your head and neck.
And it's slowly sinking away,
Being soaked up by the sand dune.
Just allowing it to flow away from the body.
And your shoulders rest comfortably back on the sand and all across your shoulders and down your arms.
The tension and tightness,
Areas of discomfort become soft and the tension flows away.
The body feels heavy,
Heavy and supported,
Soothed and relaxed,
Safe and contented.
All down your back vertebra by vertebra.
You let that accumulated tension,
Anxiety and tightness to be soothed away as you relax a little bit more deeply.
Deeply relaxed,
Feeling calm,
Feeling safe and contented.
Allowing your leg and your feet to sink comfortably against the sand and the heaviness helps you let go of that tension.
You feel safe and in control as you continue to relax.
And you can recreate this feeling of relaxation and calm any time you wish by slowing down your breathing and imagining yourself back in this calm,
Soothing place where you cannot be disturbed.
And gently in your own time leaving this scene,
I'll count to three.
Coming back to the room,
One,
Two and three.
Becoming aware that your legs,
Back,
Arms,
Shoulders,
Neck and head all feel lighter and refreshed.
So breathing calmly and slowly,
You become aware of your surroundings again.
Just stretching the body if that's helpful.
And bringing this practice to a close.
