Just like you to get as comfortable as you can.
You can move your arms and legs around a bit to get as comfortable as you possibly can.
And when you feel that you're ready to,
You can close your eyes and allow a sense of relaxation to take over your whole body.
Feeling your body being supported,
Either on the floor or on a chair.
Supporting your whole body,
All the way from your legs,
Your torso,
Your shoulders.
And just bringing your attention to your breath right now.
Each inhale and each exhale.
Noticing the pause at the top of your breath as you carry on breathing in and out.
Use your in breath longer than your out breath.
Try changing that.
Breathe in and allow your exhale to be longer than your inhale.
Carry on breathing at your own pace.
And just know that if there are any distracting noises going on around you,
You can discount them.
They're not important and in fact they might help you to relax even more.
If you have any thoughts popping into your head,
That's totally okay too.
But when you notice those thoughts,
Just bring your attention back to my voice.
So now I want you to imagine a sense of relaxation in the top of your head.
It can be any sensation you'd like.
It might feel warm or cool or tingly or pulsating.
Whatever's right for you.
Your mind's going to choose the best sensation or thought for you.
So now whilst you have this sensation in the top of your head,
I want you to relax your scalp.
And it's as if your scalp is releasing any tension that might have built up there over the course of the last week or last few months.
Simply let it release and relax and enjoy these feelings and just notice how nice it feels to be relaxing,
Doing nothing,
Nobody wanting anything,
Nobody needing anything right now.
It's just nice to relax.
So just notice that.
Notice how it feels.
And then allowing the sensation of relaxation to slide into your forehead.
And your forehead's becoming so very relaxed and any tension that's been held there due to recent events is smoothing away and is being released from your forehead.
Then the sensation moves down into your eyebrows letting any tension go,
Smoothing out,
Relaxing,
Calm and relaxed.
Letting your eyelids relax and you no longer feel the need to hold on to the tiny little muscles around your eyes,
Those small muscles relaxing one after the other.
Going down into your cheeks and under your eyes,
Across your nose,
Allowing the sensation to build up and the muscles to go relaxed and smoothed out.
Allowing your jaw and your lips to become relaxed now,
Letting your tongue fall away from the roof of your mouth and if your lips feel at all pursed,
Just relax them completely.
Going down into your neck,
I want you to let all the muscles in your neck relax,
Letting the tension go,
Letting any stresses and strains that are held in your neck release and disappear into the air.
Allowing the sensation to move down now into your shoulders,
Letting the muscles relax and smooth out.
So this is a place where we hold lots of tension,
So just really release them,
Let them go and if it helps you can even visualise the muscles inside your shoulders,
Relaxing one after the other.
Now moving down from your shoulders,
I want you to allow this relaxing sensation to build up in the tops of your arms,
Relaxing your biceps and now your triceps.
Relaxing the joints of your elbows and your forearms,
Then allowing the wrists to relax,
Relaxing the tops of your hands into the tendons that do so much work.
Relaxing your palms now,
Allowing your knuckles and your fingers to relax and just any tension is going to flow out of your fingertips into the air and out of the building.
Moving your attention now into your chest,
Allow your breathing to slow down and relax.
Relaxing your upper back and then relaxing your intercostal muscles in between your ribs.
Relaxing your middle back and then relaxing your lower back,
Getting into the whole back,
Upper,
Middle and lower back all at once,
Relaxing your whole spine.
Allowing the feeling to travel down into your hips where we hold lots of tension and stress,
Letting it go.
Moving into your thighs,
Massaging,
Relaxing,
Smoothing,
Then into your kneecaps,
Relaxing behind your knees and then down your shins,
Into your calves,
Almost as if you're massaging your calves with this wonderful sensation.
Moving down into your ankles,
Really,
Really relax your ankle joints,
The tops of your feet and the soles of your feet and then into your toes,
Into the tiny joints of your toes,
Allowing any tension that's remaining to flow out of your body through the tips of your toes and into the air.
So now I wonder if you can imagine a small bright light.
It can be any colour you'd like or you might just want to put your attention to the part of the body that I'm going to call out,
Whatever's right for you.
So this light or your attention is going to start at the very top of your head,
It's going to trace around the perimeter of your body,
It's going to start at the top of your head and then it's going to go down the side of your face,
It doesn't matter which side.
It's going to go to your neck,
It's going to trace around your neck,
Past your collarbone,
Along your shoulder,
Down the outside of your arm.
It's going to go around each fingertip and then it's going to go up your arm and then it's going to go to the top of your armpit and then it's going to go all the way down one side of your body,
Past your ribs,
Your waist,
Your hip,
All the way down,
Past your knee,
Down your calf and then around your foot,
Around each toe.
It's going to go up the inside of your leg and then down your leg.
It's going to go around each toe again and then it's going to go all the way up the outside of your body,
Past your knee,
Your leg,
Your pure hip,
Your waist,
Your rib,
To your armpit and then it's going to go to send down the inside of your arm and then it's going to go down past your hand,
Around each finger.
It's going to go up the outside of your arm,
To your shoulder,
To your neck,
Up the side of your face,
To the top of your head where you've just done a full circle.
I want you to carry on sending this light or your attention around the perimeter of your body at whatever speed is right for you so you won't hear my voice for a little bit.
Okay?
Now I wonder if you can stop the light at the top of your head and this light is going to get bigger and bigger and wider and wider and this light is now going to scan down your body as you breathe in all the way down to the tips of your toes.
It's going to scan up your body as you breathe out all the way out to the top of your head.
Breathing in,
It's going to go all the way down your body and if you notice any areas of tension or discomfort you can allow it to just linger there for a short while.
Just breathing in and out,
Following your breath,
Scanning your body.
So carrying on doing that for a short while so you won't hear my voice for a little bit.
Okay,
Now that you're relaxed we're going to go on a bit of a journey.
Imagine yourself now walking through a field of clover.
It's a beautiful day,
The sun is shining,
It's warm and there is a soft gentle breeze which makes you feel comfortable.
You can hear the birds singing in a forest nearby and even whilst you're listening to these sounds and taking in this beautiful view you're aware of the sweet aroma of the clover beneath your feet.
You can taste the freshness of the warm day on your lips and the warmth is making you feel ever so lazy and relaxed.
And after a while you begin to tire of walking through this field so you lie down on the soft bed of clover and in the shade of a tall tree and soon you begin to drift into a pleasant daydreaming sleep.
It's no ordinary daydream but an extremely vivid daydream in which everything is crystal clear.
Strangely enough you can see yourself here in this field lying down on the soft bed of clover drifting into a warm and comfortable daydream.
In this daydream you see yourself walking to a nearby forest.
And although it's a very deep and dark and mysterious forest you feel really comfortable and safe venturing into it.
As you follow the path through the dense growth of trees you're aware of the many different shades of green and brown around you.
The forest is friendly,
Protective and there are many beautiful wild woodland flowers on the forest floor and wonderful vines entwined around the trees.
Rabbits and squirrels and other small animals peer at you through the undergrowth.
They're all super friendly and curious as you progress through this forest along the path.
You notice a clearing a short way ahead of you and you walk towards it noticing how beautiful a light is shining down on the trees.
As you reach the clearing in front of you you see a shallow stream which reflects a spectrum of colours across this surface mingling together like droplets of rich oil paint.
Reds into purples and blues into greens,
Yellow into orange swirling beautiful colours which expand as you watch with enchanted eyes.
These patterns change and dance before your eyes the colours so vivid and they have a rhythm all of their own.
As you watch these beautiful colours and patterns you begin to hear soft music coming through the trees and this music pulsates and blends with the colours in the stream creating a wonderful soothing sensation in your body and your mind.
As the music continues you begin to feel as though the chords were actually touching the skin all over your body.
You can feel the music with each rhythm in your body creating a wonderful sense of peace and happiness and wellbeing.
After a while your attention begins to drift from the music and the colours and wanders away to other thoughts and feelings.
You decide to go deeper into the forest and in order to do that first you must cross the stream.
You take your shoes off and you wade through the warm shallow water feeling the soft bottom of the stream beneath your bare feet.
The stream sends a wonderful effect upon you and you gain an extraordinary sense of wellbeing.
You bend down and you cup your hands in the water filling your palms with crystal clear water.
You take a drink of it and it tastes so fresh and clean that you repeatedly dip your hands in to drink.
As you drink this cool clear water you feel an added strength come over you.
You feel rejuvenated in a way that you haven't felt for a long time.
You cross the stream to a path that leads across the forest and looking down the path you can see that the forest soon ends but there beyond the forest is a field of beautiful flowers of many different colours.
The perfumes of the flowers are so sweet and perfect and the aroma seems to penetrate your entire body and mind.
Walking towards the field you're overcome with a strong recollection of the wonderful journey you've just been on.
You pick up the flowers individually and inhale the heady perfume.
The flowers provoke different emotions in you.
Some give you a sense of excitement,
Some of pleasure,
Some of relaxation,
Some of calm.
You enjoy each and every moment with these flowers before you continue on your way.
Your journey is not over because the path through the field leads to a field of clover where the air is fresh and pure and clean.
You breathe in this pure fresh clean air filling your lungs with each breath that you take.
Looking back to the field of flowers you notice that they make a beautiful abstract picture in your mind.
The colours flood your mind with lovely sensations.
Far away in the distance is your stream and the forest.
You feel so calm and peaceful,
Happy and relaxed as you return to the clover field where your daydreaming self still lies.
Somewhere near to you is one of those little bubble blowers that you probably used when you were a kid.
One of those plastic pots that you would dip into the liquid and then blow bubbles.
So you're going to think about a worry or an anxiety,
Something that's stressing you out and you're going to blow a bubble and as that bubble blows up it's going to release from the wand and drift away.
And as they're drifting away those worries and those anxieties are just getting a bit further,
A bit further away.
Carry on blowing the bubbles away.
This journey is coming to an end.
Now when you're ready to I want you to bring your attention back to your body.
I want you to sense where your body is in relation to other objects in the room.
I want you to feel your clothes on your body and the floor supporting you.
Put your attention to the parts of your body that are touching the floor or the chair or the bed.
Breathing in and out.
Feeling your fingers and your toes allowing them to wiggle around a bit.
Bringing your attention now back into your body,
Allowing your breathing to become normal and fluttering your eyes to open when you're ready.
