Sit comfortably and relax.
Close your eyes or lower your gaze.
Take a deep breath,
Hold it and then breathe out slowly.
Let's do it again.
Breathe in deeply,
Hold it and exhale.
We'll do it one more time,
Breathing slowly.
Hold it for a few seconds and then breathe out.
See yourself sitting on a beach.
It's a lovely sunny day.
You're enjoying the warmth of the sunshine and there's nobody around.
In fact it's very quiet and peaceful.
The ocean is very still.
You take a look around and you see thousands of pebbles.
Your eye is drawn to a tiny pebble that is shining in the sun.
You reach over and pick it up.
Hold it in your right hand.
It feels moist and warm.
It slowly begins to heat up your palm.
Its smoothness reminds you how still the water is.
Your fingers notice that the pebble is hard and you wonder how such a tiny pebble can feel so solid.
As solid as a mountain.
You decide to throw the pebble into the sea.
Stand up and walk closer to the shore.
As you reach the edge of the water,
Stop and throw the pebble.
Watch as it plops into the water.
Shortly the little ripples it has created disappear and the water returns to stillness.
You feel calm and relaxed.
Now focus on your breath again.
Breathe in slowly and then out.
Breathe in and out.
Move your fingers gently.
Your toes.
Stretch your body and when you are ready,
Open your eyes.
