It's time to relax.
Time to take a mental vacation.
Start by making yourself comfortable.
You may want to sit or lie down,
Loosening any tight clothing and adjusting your position so you can relax.
Begin by letting go of all the tension you may be holding in your body.
Just start with one small area of your body that is tense.
Notice this area of tension and allow it to ease slightly.
Take a deep breath in.
And as you exhale,
Feel the muscles and the area you are focusing on becoming more relaxed.
Imagine breathing in relaxation and breathing out tension.
Notice with each breath how you can relax this one area of tension.
You may want to scan your body now for other areas of tension.
Choose one area to focus on and concentrate on breathing in relaxation and breathing out tension.
Feel your muscles relaxing,
Loosening as you breathe slowly and deeply.
Notice now where your body is the most relaxed.
Now see how this feeling of relaxation is growing and spreading to other areas of your body.
Feel your muscles relaxing,
Becoming loose.
Your limbs are feeling heavy and relaxed.
Your eyelids feel very heavy.
Now close your eyes if you haven't done so already.
And as you continue to relax further,
Begin to create a picture in your mind.
Imagine that you're near the ocean just before sunrise.
Perhaps you're on the beach or a hammock or a dock.
The ocean is very calm.
The water looks very smooth.
But you can see small ripples where gentle,
Peaceful waves roll in toward the shore.
Take a few minutes to relax.
Picture all the details of this place.
The sky is just starting to get light.
The air is cool,
Comfortable and pleasant.
Imagine the feeling of a slight gentle breeze in your skin.
The breeze blows just enough to move the leaves of the palm trees gently back and forth.
The leaves of the trees make a dark silhouette against the gradually lightening sky.
Imagine the fresh smell of the air,
The smell of the clean water and sand.
It is a refreshing scent.
Picture in your mind the sound of the water lapping against the shore.
Hear the rustling of the leaves and the palm branches swaying gently.
It's early morning and you're the only one here.
This is such a calm,
Safe and pleasant place.
Relax here near the gentle ocean.
Notice that the sun is starting to rise.
You can see a spot of light at the horizon as if the sun is rising right out of the water.
See the light growing as the sun begins to rise above the horizon.
Small streaks of light shine into the sky as the sky grows lighter and lighter with the growing dawn.
See the birds that are active early in the morning.
Some fly overhead,
Some are already diving into the water looking for fish.
Other birds simply sit quietly.
You can see some peaceful waves as they break some distance from the shore.
The waves are so calming,
So peaceful,
So rhythmic.
Watch the peaceful waves flowing like your breath in and out.
Continue to observe the rhythm of the peaceful waves flowing with your breath.
As you relax,
You can enjoy the beautiful sunrise.
Pink and orange give everything around you a warm feel.
The sun has risen above the horizon.
The breeze,
The warm early sunlight,
The gently lapping peaceful waves softly moving beyond waves.
All of these create a calm,
Peaceful moment in the remaining calm time at sunrise.
Soon this place will be busy with people going about their morning routines.
Enjoy the last few remaining moments of solitude as the sun rises high in the sky.
The sun is shining brighter each moment.
This has become a beautiful morning.
You can see people in the distance walking along the beach.
The waves become a little bigger,
But lively as the breeze increases.
Everything around you seems to be waking up,
Getting ready for a lovely day.
When you're ready to wake up,
Know a body in your mind and return to the present.
Give yourself a few minutes to do so.
Return real awareness to your surroundings and notice the environment they're in.
Let your muscles wake up by opening and closing your hands,
Shrugging your shoulders,
Moving around a bit.
Keep with you the feeling of peace and calm that you had while you were relaxing as you open your eyes and sit quietly for a moment.
When you are awake and alert,
You can return to your usual activities,
Knowing that you can return to this place in your mind whenever you want to relax.
When you are awake,
You can return to this place in your mind wherever you want to relax.
You
