Lying down in a comfortable position,
Take a deep breath in and let all the air out,
Pushing with your belly and allowing your chest to collapse.
Take another deep breath in and this time you can sigh audibly as you let it out all the way.
You're signaling to your body and your mind that it's time to let go.
If they're not closed already,
You can close your eyes,
It's time for sleeping,
And you can put down your cares.
Nothing needs your attention right now.
Nothing else matters than being right here,
Right now.
Notice if there's a spot of tension or an ache in your body.
You can rest your mind on that place and breathe into it,
Directing healing energy into your cells.
The spot might feel better or it might not right away.
You can remind yourself that everything changes,
Even painful places or difficult moments.
Sometimes our thoughts like to use words like never and always,
But those are false concepts.
Sensations,
Thoughts and feelings come and go.
That's the nature of life.
Now allow your mind to rest in other places in your body.
Notice the texture of whatever is touching your skin.
Can you feel it with your fingers?
Can you feel it with your body?
Notice where you feel it,
And notice also where you don't feel it.
Now that you're beginning to relax,
Turn your attention elsewhere to the flowing river.
Allow your mind to linger on the sound of the water.
Can you create a mental picture of the water flowing?
Can you hear the variations in the sound of the water?
If a thought comes,
You can allow it.
Simply receive it,
Appreciate that it's a thought,
And let it go.
You can even picture the thought and place it in a little boat and place the boat in the water and watch it float down the river,
Bobbing its way into the future.
If this thought is important,
It will find its way back another time.
Listen to the water flowing.
How many sounds does this river make?
Can you hear different parts of the water as it rushes and stirs and drips?
Can you see the flow of ripples and eddies?
Allow yourself to go to this river on a warm summer afternoon.
You can be anywhere you like.
You can sit in this shallow stream or even lie down with your head upon a mossy rock.
If you choose,
You can feel the cool summer water as it washes over your body.
Or perhaps you'd like to lie in the sun in the luxurious grass on the riverbank,
Listening to the water and enjoying the golden warmth of a lazy afternoon.
You don't have to think too much about where to go.
It's an easy choice because you know that at any time in the future you can come back and choose another spot.
So you settle in and as you do,
You start to notice all the details of this place,
Even as you're aware of the river's friendly sound all around you.
This is a happy spot,
With the temperature of the water and the air and the feelings in your body just the way you like them.
This is a perfect place to go to sleep,
And if sleep doesn't come,
You know that you will emerge from this experience relaxed and refreshed.
You are in your spot.
Allow the sounds to soak in.
Send any thoughts away on a little boat.
You don't need them right now.
Right now,
It's time to rest.
Now you can keep listening to the sound of the river as it continues to flow,
And as you do,
You can remember that you are right where you need to be.
Right here,
Right now.
Тоящo 3 3 3 3.
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